Hail To Kale! Raw Massaged Kale Salad: A Vegan Recipe


-By Hertha J. Woodruff, A.M.L.S., M.A.

Kale has so many beneficial nutrients.  I buy it just about every time I grocery shop.  I included a handful of raw kale in a green smoothie that I blended in my Vitamix for breakfast this morning. I also added 2 chopped frozen bananas, ½ cup of fresh blueberries, and 1 cup of water.  Yum! What a delicious, breakfast treat!  It’s thick, frothy, and healthy!

Kale is actually a member of the cabbage family and is a cruciferous vegetable that is rich in Vitamin A, K, and C.  It is low in calories and rich in fiber.  It will guard against several forms of cancer such as bladder, breast, colon, ovary, and prostate cancer.  It has anti-inflammatory properties.  It is a good source of magnesium and calcium.  It should often be included in your diet.  (Prevention Magazine’s Nutrition Complete Reference Handbook).

Like cabbage, kale grows in several variations. You will never grow tired of kale.  Popular, green, curly kale is mild in taste.  Eating kale raw will provide the nutrients your body needs.  Cooking can destroy essential elements in vegetables.  It is always best to go raw as often as you can.  I have been following the eating raw movement for three years now.

Here is a recipe for a healthy raw salad that kids will love due to its sweetness from the dried cranberries.  I first learned about raw massaged kale salad a couple of years ago in Las Vegas at the Go Raw Café.  There are two locations in Las Vegas.  The Go Raw Café has a salad bar with raw massaged kale that you can apply toppings to.  If you are ever in Las Vegas, this is the restaurant to visit if you are looking for fine vegan food.

This easy salad recipe will be a perfect addition to your Labor Day holiday spread.  You may wish to double or triple the ingredients if you are serving it for company.   I just made it tonight for dinner for my family.  Whole Foods Market sells a version of raw massaged kale salad in one of the fresh food counters.

This recipe below is enough for 4 servings.  You can always alter the raw massaged kale salad recipe with other veggies, seeds, nuts, and fruits.  The sky is the limit! This is a recipe version below that I often serve.


Raw Massaged Kale Salad


  • Bunch of fresh raw kale
  • 2 tablespoons of extra virgin olive oil
  • 1 cup or more of grape tomatoes
  • 1 cup of dried cranberries
  • Sea salt and pepper – a few shakes
  • Handful sprinkling of pine nuts
  • Juice of 2 fresh lemons


Note:  I like to wear a pair of my husband’s surgical gloves to prepare raw massaged kale salad or you can thoroughly wash your hands before preparing this salad since you will be using your hands to massage the kale.

  • Wash kale.  Pat dry.  Remove any tough stems.  Chop or break kale into bite sizes.  Place washed kale in a large bowl.
  • Pour the olive oil over the kale and begin to massage for about 1 to 2 minutes by squeezing your fingers in and out to break down the tough fibers.  The kale will turn an amazing vivid, shiny green and will soften.  Remove any loose stems and membranes after massaging the kale.
  • Slice the grape tomatoes length-wise and add to the kale.
  • Place dried cranberries in a small bowl.  Add a half a cup or less of water to the bowl of dried cranberries.  Cover cranberries and microwave for 1 minute or a little less to soften the cranberries.
  • Drain water off cranberries and add cranberries to the kale bowl.
  • Sprinkle a little sea salt and pepper over the kale.
  • Squeeze lemons in a citrus strainer or by hand.  Add the juice of the 2 squeezed lemons to the top of the kale in the bowl.
  • Top with the pine nuts.
  • Toss salad.
  • Transfer raw massaged kale salad into a salad bowl for serving.  Add salad tongs.  No extra dressing is needed.  Olive oil and lemon juice will be enough dressing.
  • Enjoy!  Leftovers will keep well in the refrigerator in a container with a tight lid.

To read about my journey to becoming a vegan, please go here: Hertha Woodruff’s Vegan Journey  

To view the rest of my posts, please visit the Health & Nutrition category page of our blog: Click Here

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