Massaged Kale Citrus Salad–Salty & Sweet & Spicy

organic-cabbage-plant-1255128-mKale is one of those leafy greens that are so good for you (in moderation), but a lot of folks just don’t like it. It has a bitter ‘bite’ to it that’s tough to take for those who aren’t into eating things that are very ‘green’ tasting. I’ve learned how to prepare kale many different ways, though, in order to make it taste better and let you enjoy the pleasure of eating it while getting the awesome plant-based nutrition that you may be wanting in your diet.

Kale chips are one of my all-time favorite snacks, super easy to make. It is, however, expensive and that’s a downside, but it’s so worth it. I make dehydrated kale chips, baked kale chips, fried kale chips, kale chips with nutritional yeast that taste like cheesy chips, kale chips with sea salt and pepper, kale chips with spices… I think you get the idea that I like kale chips.

But if you’re wanting to try kale more natural but still without that bite that is off-putting, then massaging kale with some citrus prior to serving it solves the problem easily and tastily. You can use lemon or lime if you want something that’s more tart or orange juice for something more sweet. Orange juice takes a little longer to take the bite out of the kale, so I use a combination of orange juice and lime juice to massage those juices into the kale and get that bite out faster than orange juice alone, and with a fresh, bright pop from the lemon juice too.

The really neat thing about kale salads is, unlike many of your other lettuces typically used in salads, kale actually holds up really well in the fridge for several days. You can make up a big batch of this salad, and because the kale keeps so well and stays crunchy, the lemon juice keeps the apple from going brown, as long as you hold the nuts until serving, this salad can be stored for up to a week (3-5 days in the fridge, covered/sealed) and still have a crunchy, fresh taste to it. Makes for a quick side dish to dinner or a lunch or healthy snack any time.


  • 7-8 large leaves of kale (no stems)
  • 1/2 a lemon (juice only)
  • 1/2 orange (juice only)
  • 1/2 orange, chopped into chunks
  • 1 apple, diced
  • 1 orange bell pepper (capsicum), diced
  • 1/2 cup pineapple, diced
  • 1/2 cup of chopped sea-salt almonds (roasted and salted nuts of any kind work)


  • 1 Tbsp. olive oil
  • 2 Tbsp. orange juice
  • 1” fresh ginger root (more or less according to taste)
  • Clove of smashed garlic
  • Sea salt
  • Red pepper flakes
  • Pinch of cayenne


  1. Cut kale into small pieces.
  2. Squeeze half a lemon and half an orange over the kale pieces and massage the juice into the leaves, making sure to coat the leaves completely. Refrigerate for 20-30 minutes to let the juice set into the kale.
  3. Take out of the fridge and toss in diced apples, peppers and pineapple.
  4. Combine the orange juice and spices for the dressing in a blender and blend on slow, while slowing adding 1-2 tablespoons of high-quality oil (olive oil or avocado oil).
  5. Drizzle dressing over salad while still mixed and thick.
  6. Toss lightly or cover and shake to mix dressing all over the salad.
  7. Sprinkle chopped nuts on the top of the salad when ready to serve—they will sink to the bottom if you put them in and shake or mix, so wait until you’re ready to serve to add them.

You can put this salad in a bowl with a lid and shake it up and keep it in the fridge for a long time, several days, and eat on it a little at a time. It’s a long-lasting, hardy salad. Enjoy it in health!

Love and happy eating,



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