Massage Your Kale Salad

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Massage Your Kale Salad | Real Food RN

When I went to school for Holistic Nutrition, one of the most popular recipes we shared as students was a “massaged kale salad”. I continue to make this regularly because it is, in my opinion, the easiest and most tasty way to prepare kale.


  • 1 bag organic chopped kale
  • 1 bag shredded carrots
  • 1 bag shredded cabbage
  • 1 cup tart cherries
  • 3 jalapeños, sliced (optional, I like the heat)
  • 1 bunch basil chopped
  • 1 Tbsp sea salt
  • 1/4 cup olive oil
  • 1/4 cup balsamic vinegar


  • Add kale, cabbage, carrots, sea salt, olive oil, and vinegar to a large bowl (I use this heavy duty bowl for all of my salads!)
  • Take off your rings and massage the salad with your hands. This breaks the kale down a bit and makes it much more pleasant to eat raw
  • Massage for about 2 minutes
  • Add in the remaining ingredients and top with any additional toppings of your choice. My favorite are: eggs, chicken, nuts, and blue cheese
  • This salad is even better the next day!

This is the salad I bring to all of the holidays. It’s requested by my family every year.

Learn More About Kate, Founder of Real Food RN

Hi! I'm Kate.

Registered Nurse. Mom. Real Foodie.

Welcome to Real Food RN! A blog with the mission to empower you to live your healthiest life possible, starting today.



Where I Went to School

Integrative Nutrition Sample Class CTA

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