When it comes to love for leafy greens, kale does not want for admirers.
Long touted as a super food, kale is a nutritional powerhouse that packs:
- 4 grams of fiber in just 50 calories (about 6 cups loosely packed)
- 1/3 daily value for vitamin A & double your daily need for vitamin C
- 150 mg calcium (about half the amount in a cup of milk)
Sure kale tastes great if you cook it. But when consumed raw, the bitter kale leaves can be a bit off-putting.
Enter the kale massage. Massaging your kale mellows its flavor and softens up the brittle green.
Here’s how to master the mighty kale massage:
- Strip the kale leaves away from the center vein and discard vein
- Chiffonade or very thinly slice remaining kale leaves
- Transfer to a bowl, grab bunches of kale in both hands, add a little olive oil if you want, and go to town
- After a few minutes of massaging, the kale leaves’ texture will visibly change and shrink in size
Although the massage yields a darker-colored kale, there is no data to suggest that massaging kale alters its nutrient profile.
But if a kale massage is all it takes you to get more of this fiber friendly food…then clearly, massaging kale is a must!