Recipe of the week: massaged kale salad

Kale is a staple of raw foodies. It provides more nutritional value for fewer calories than almost any other food. It’s rich in vitamins K, A, C and lots of other nutrients.


Kale is a curly, leafy green, a little tougher than spinach or even swiss chard when you have it raw. So to enjoy it, you need to massage your dressing into the leaves a bit to soften them up. That’s why it’s a massaged kale salad.

Kale is not that common in Johannesburg, but lately they have it at my fruit and veg seller. So I decided to make a massaged kale salad. I based my salad on this one, from one of my favourite blogs, Choosing Raw.  Her salad is an adaptation of one at a restaurant in New York– I haven’t tasted the original, but my adaptation of her adaptation was quite tasty. You really do have to massage the kale well, to soften it, and if you can let it sit for a while to absorb all the flavour, it’s even better.

Raw kale salad (serves 2)

1/2 a bunch of kale

1/2 tomato, sliced

1/2 baby bell pepper, sliced

1/2 avocado, sliced

shredded carrot (small handful)

pumpkin seeds (small handful)


2-3 Tbsp tahini

1/2 clove garlic

small piece fresh ginger (approx 1 tsp)

1-2 Tbsp fresh lemon juice

1 Tbsp braggs aminos or tamari

freshly ground pepper

Instructions: Blend all dressing ingredients until smooth. Wash kale, de-stem and cut into small pieces. Put the kale into a bowl, pour the dressing over it and massage the dressing into the leaves. This will take a couple of minutes, so go ahead and get your hands dirty.

Once the kale leaves have softened, add the rest of the salad ingredients and toss to combine. If you can leave the salad to sit for a little, it tastes better. This salad is so healthy you can almost taste the nutrients as you eat them!

Raw massaged kale salad


2 responses to “Recipe of the week: massaged kale salad

  1. Hi
    You mention that you can get kale at you local fruit & veg supplier here in Johannesburg. Please let me know where you buy it?


    • Hi Bret,
      Thanks for your comment. FYI, you are on the old version of this website. We moved to a while ago. Kale seems to be sporadically available these days. Some of the places where you can find it include Bruma Lake Fruit & Veg City, Oaklands Farm Supply and Fresh Earth. Nobody has it all the time, so it’s worth calling ahead. I’m hoping to start growing my own soon.

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