Massaged Kale“Massaging your kale turns it into a delicate, tender, dark-green delight that will keep well in the fridge for up to a week!” Sarah Britton - Naturally Nourished
4 C kale
1 T olive oil
1 T lemon juice
½ t salt
- Remove the stems and tough ribs from the kale. Roll up the leaves into cigar shapes and slice crosswise to make ribbons.
- Combine the kale in a large bowl with the rest of the ingredients.
- Using your hands, rub and squeeze the kale together, as if you are giving it a nice massage! In around 2 minutes, your kale should be dark green and tender!
- This will keep well for up to a week in the fridge.
Pressed saladsA pressed salad is a technique that uses salt to help break down some of the hard-to-digest fibers of the vegetables. After massaging the vegetables, which releases their water, you press them down with a plate to mix the water with the salt, which essentially dresses the salad, so you don’t need any other sauce besides a light squeeze of lemon, if you wish.” Sarah Britton - Naturally Nourished
Roasted sweet potato and butter beans with massaged kale1 sweet potato, cubed
1 t coconut oil, melted
¼ t salt
1 recipe massaged kale, above
1 red onion, thinly sliced
⅓ pumpkin seeds
1 ½ C butter beans, drained and rinsed
Lemon Garlic Dressing:
1 garlic clove, minced
2 T olive oil
Zest of 1 lemon
2 T lemon juice
½ t maple syrup
- Toss the sweet potato with the coconut oil and salt and roast for 15-20 min at 400 F.
- Toast the pumpkin seeds in a small, dry skillet preheated over medium heat for 3-5 minutes. Cool and crush slightly, if desired, in a mortar and pestle, for extra crunch.
- Mix the dressing ingredients together.
- Pour half of the dressing over the beans in a medium bowl and let marinate for 5- 10 minutes.
- Assemble together the kale, sweet potato, beans, and red onion. Pour the remaining dressing over top and sprinkle with the pumpkin seeds. Enjoy!
Massaged kale pressed salad
4 C kale
½ head red cabbage
1 each: carrot, sweet potato, fennel bulb, red onion, apple
1 ½ t ginger, peeled and minced
2 t salt
1 lemon, juiced
Fresh parsley and cilantro, lemon wedges, and olive oil
- Remove stems from the kale, roll leaves into cigar shapes and slice crosswise to make ribbons.
- Finely slice the cabbage, carrot, sweet potato, fennel, red onion, and apple. Combine these with the kale and ginger in a large bowl.
- Sprinkle with salt and squeeze and rub together until the vegetables begin to break down and release a lot of liquid.
- Press the salad using a plate directly on top of the massaged vegetables and weigh down with a heavy object ( a pot or jar filled with water for ex.). Press for 30 minutes.
- To serve, fold in the lemon juice and sprinkle with herbes. Serve with a lemon wedge and a drizzle of olive oil.
- This salad keeps well for a few days in the fridge.
Sarah Britton - Naturally Nourished