Issue 12  •  Spring 2013

The Kale Challenge Day Three

Written by Britta Barrett
Photos by Mike Wilkes

To summarize my "eating well" goal for this year, rather than attempt to radically transform the way I eat only to fail, I simply want to eat more local, organic produce and learn to cook some tasty new treats. Every weekend this year, I’m checking to see what’s fresh and making at least one Sunday meal from scratch using my farmer’s market finds.

This week it's kale, a hearty winter vegetable at breakfast, lunch, and dinner. I came up with four super simple and delicious recipes that use kale at every meal of the day. I will be sharing one recipe a day this week. Today that recipe is for lunch. Yesterday it was for breakfast, and the day before for dinner. Stay tuned for what tomorrow will bring!

Lunch: Massaged Kale Salad


As much as I love fresh juice, it lacks the fiber I get when I eat my fruits and veggies with a fork. So I used the same ingredients to make a delicious salad. The secret to eating raw kale is to give it a good rubdown. Like humans, kale is less bitter after a massage.


• 1/2 apple

• 1/2 pear

• 1/2 lemon yield 

• 1/2 beet

• 1 knob of ginger

• 1 carrot

• 1/2 bunch kale

Since you’re already in the kitchen, you’ve probably given both the kale and your hands a good wash. If not, now is a great time to do that because you and your kale are about to get intimate.


1. Drizzle a tiny bit of olive oil and course salt into your hands. Take bunches of leaves in both hands and rub them together and repeat for a few minutes.

At this point you might be having one of those “Am I doing it right?” moments. You’re breaking down the tough cellulose and should be able to notice the leaves darken and shrink to about half their original size. When the leaves wilt and take on a silkier texture, you’ll know it’s ready for some other ingredients. 


2. Now add in the leftover fruit from yesterday's juice. Winter pears and apples add crisp, tart, and sweetness to the salad. Sprinkle the pepitas you made with the spaghetti squash seeds (from dinner) on top.

3. Squeeze some lemon juice on top and you’ve got yourself a healthy lunch! The other great thing about the massage technique is that there’s no need to add dressing. Though you can always add a splash of balsamic vinegar or mince some garlic or ginger to give it more flavor if you'd like.

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