Ever since moving to Los Angeles, kale salads have been on my radar. They are all the craze here out west and I am a huge fan of them! I am so into them that I eat a kale salad at least once a week. It feels good knowing just how beneficial kale is for both my mind function and body. 

I am sure you know that kale is good for you, but let’s dive into the actual benefits of kale. Did you know that kale is one of the most nutrient-dense foods in the entire world? Kale is a popular vegetable and it’s part of the cabbage family. There are different types of kale and its leaves can be either green or purple. They can also either be curly or smooth. In this recipe, I used curly kale which is also called Scots kale. 

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Kale Salad with Lemon Garlic Dressing

Recipe by Recipe Helper

Course: Appetizer Recipes, Easy Recipes, Healthy Recipes, Low Carb Recipes, Low Cost Recipes, Lunch Recipes, Quick Recipes, Salad RecipesDifficulty: Easy

Servings

1

servings

Prep time

5

minutes

Ingredients

• 1 cup kale

• 1 teaspoon olive oil

• 1 teaspoon fresh lemon juice

• 1/4 cup raw sweet potato, peeled and diced

• 1/2 teaspoon garlic powder

• 1/4 teaspoon salt

• 1/4 teaspoon black pepper

• Optional: ¼ cup berries such as blueberries or strawberries

Directions

• Place kale in a large bowl. Add olive oil and lemon juice. Massage kale with hands for about 30 seconds to 1 minute, until slightly wilted and reduced to about half the size of the original portion.
• Add sweet potato, garlic powder, salt, black pepper, berries, and toss until everything is well combined. Serve and Enjoy!

When I eat a kale salad, I usually use at least 1 cup of kale. It is fine to use this much or more because kale is incredibly low in calories but high in fiber. So, although it is low in calories, it is still nutrient dense which will keep you full. 

Kale is also loaded with powerful antioxidants. Antioxidants are wonderful for your brain and body function. Incorporating kale into your diet can ward off cancer, lower cholesterol and possibly reduce your risk of heart disease. This fibrous vegetable also has a lot of vitamin K and can help prevent osteoporosis. 

So, how do you make a kale salad? Well, did you know that there is a tried and true method to making a digestible kale salad? I recently found out the secret to making a perfect kale salad and want to share the method with you. The secret is that you must massage your kale. Yes, massage it! Give it a nice little massage. Massaging your kale, helps the leaves become soft and tender. I’ve been doing just that and it has worked wonders for the texture and the bite. 

To get started on massaging your kale for this kale salad, simply place it in a bowl. Next, pour over some oil and lemon juice. Then, use your fingertips to massage the leaves for about 30 seconds to a minute. All pieces should get evenly coated and slightly wilted. Massaging the kale aids in the better digestion of its leaves. 

After the massage, it is time to season the salad and add the mix-ins. Season the kale with garlic powder, salt, and pepper, to taste. Then, add in the raw, peeled sweet potato and any berries of your choice. My go-to berries for a salad like this are usually blueberries or strawberries. The tanginess of the lemon pairs well with the flavor of the berries. 

Here’s a tip! Add in some roasted garlic cloves if you have some handy. Or, you can make some. For this particular recipe, however,  I chose to opt-out of using fresh roasted garlic. Garlic powder was enough for me. I simply wanted to taste the basic flavor of the kale, coated in the tangy dressing. It was perfect that way to me. See how easy and fun it is to make a kale salad? I sure hope that you enjoy this recipe and receive the full benefits of kale! Happy…massaging!