Kale Massaging Guide | Veggiecation© a Culinary-Nutrition Education Program About Vegetables
Tuesday, 14 January 2014 11:05

Kale Massaging Guide

Kale is one of the most nutritious vegetables around but if you’re not used to the bitter taste and tough texture, you might be turned off by this dark, leafy, green. Regardless of its acquired taste, kale has become something of a fad in recent years due to publicity it’s received for being a “super food.” The various creations that have been made out of kale span from smoothies to chips, but the healthiest way to enjoy kale is raw. Need help digesting that? Here’s a trick to increase kale enjoyment!

Massaging kale:

-          Softens texture

-          Make it sweeter

-          Mellows the bitter flavor

Massaging kale is quick, simple, and effective. Whether you’re making a raw salad or baking crispy kale chips, giving your kale a quick rub down will make it more palatable.

The trick to massaging kale is to add a little olive oil (avocado and lemon work too!) and squeeze bunches in your hands. The dull green color will get brighter as you break the cell walls. This releases enzymes that split apart the compounds that make kale taste bitter.

Here is one of the quickest and easiest techniques for getting kale off the stem, softened up, and ready to eat!

Step 1: Peel the leaves off the stem. Hold the stem in one hand and the leaves in another. Pull your hands away from one another.

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Step 2: Break the pieces up and squeeze lemon on the leaves.

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Step 3: Use your hands to squeeze the leaves. Repeat for 2-3 mins.

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At the end of 2-3 mins, kale should be brighter and darker.

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Step 4: Enjoy on a salad or with some Spicy Kale Crisps! Click here for the recipe!



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