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Massaged Kale Salad

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Massaged Kale Salad

Nutrition Facts

Massaged Kale Salad
CaloriesCalories
184 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$0.73
×
Calories 184
Total Fat 12.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 g
Cholesterol 4 mg
Sodium 115 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 1 g
Protein 8 g

Dietary Exchanges
1 fat, 3 vegetable

Ingredients

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

Nutrition Facts

Massaged Kale Salad
CaloriesCalories
184 Per Serving
ProteinProtein
8g Per Serving
FiberFiber
3g Per Serving
Cost Per ServingCost Per Serving
$0.73
×
Calories 184
Total Fat 12.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 g
Cholesterol 4 mg
Sodium 115 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 1 g
Protein 8 g

Dietary Exchanges
1 fat, 3 vegetable

Ingredients

Servings   4  

  • 3 tablespoons fresh lemon juice
  • 2 tablespoons canola or corn oil
  • 1/2 teaspoon yellow or Dijon mustard (lowest sodium available)
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 8 cups chopped kale (1/2-inch pieces), any large stems and ribs discarded (about 1 large bunch)
  • 3 tablespoons unsalted shelled sunflower seeds OR
  • 3 tablespoons unsalted shelled pumpkin seeds (pepitas)
  • 2 tablespoons shredded or grated Parmesan cheese

Directions

Tip: Click on step to mark as complete.

  1. In a large bowl, whisk together the lemon juice, oil, mustard, and pepper. Add the kale. Using your fingers, gently massage the dressing into the kale until the kale has wilted from 8 cups to 6 cups (this will take a few minutes).
  2. Just before serving, sprinkle the salad with the sunflower seeds and Parmesan.

Cooking Tip: Adding a dab of mustard to homemade vinaigrettes helps keep the oil and vinegar together.

Keep it Healthy: Kale is a powerhouse with its profusion of vitamins and minerals. Consider keeping a bag in the freezer so you can toss a handful or two into soups or stews for added nutrition.

Tip: Massaging the dressing into the kale leaves tenderizes them and mellows any bitter flavor.
Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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