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Massaged Kale Salad

We all know that kale is a nutrition powerhouse, but let's be honest, it can be a fibrous and tough to eat raw. The secret is to give it a good massage to help it relax! Rubbing the leaves with a bit of oil helps to break down some of the fibers and make the leaves tender and easier to chew.

The best part of this prep-ahead salad? It gets better with time!

Massaged Kale Salad w/ Blueberries, Pumpkin Seed & Avocado in a Citrus Vinaigrette

Massaged Kale Salad w/ Blueberries, Pumpkin Seed & Avocado in a Citrus Vinaigrette


1 bunch kale

2-3T olive oil

1 tsp coarse sea salt

1 lemon, juiced (zest, optional)

½T honey

½ avocado, cubed

1 orange, segmented (zest, optional)

2T sliced almonds


  • Remove kale leaves from the stem and chop into bite sized pieces (or tear using hands).
  • Place kale in a large bowl and drizzle w/ 1-2T olive oil and salt into leaves, massaging with hands. Do this for a few minutes, really massaging oil into leaves. Set aside. (leaves should begin to wilt)
  • Whisk together lemon juice, zest (if using), 1T olive oil, honey. Toss dressing with cubed avocado (this prevents from browning), then toss with the massaged kale leaves.
  • Add the fruit and nuts and toss all together.
  • Serve and enjoy!

Other Options:

Instead of oranges & almonds try any of the following:

  • Cubed mango & pumpkin seeds
  • Sliced strawberries & pecans
  • Blueberries & pistachios


chef created gluten free dairy free meal plans

Chef Allison Stevens MS, RD, LD

Prep Dish is a gluten-free & paleo meal planning website. Celebrity personal chef & dietitian Allison Stevens thoughtfully crafts each plan using her own well-tested recipes.  Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, gluten-free, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy. 

 Along with a weekly menu, you’ll get a printable grocery list and recipes for prep day — just one day of preparation yields scrumptious, good-for-you dishes all week long. Click to start

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