Massaged Kale Salad

Massaging Kale? Is she kidding? Nope, not kidding. Kale is a great veggie and is all the rage these days, BUT it can be hard for some to digest when eaten raw. It’s a very dense leafy green and massaging it can help break it down (aka pre-digestion) which makes it easier to digest. You can use about a tablespoon of olive oil and just get in there with your hands and massage away!     

Massaged Kale Salad

cleaneatingwithkatie
Kale is all the rage these days but for some people, when eaten raw it can cause digestive distress. When massaged with some extra virgin olive oil, it can help to make the kale more digestible. This salad is a like a taste of spring in every bite because combines many spring veggies.
Prep Time 15 mins
Course Main Course, Salad
Cuisine American
Servings 4 people

Ingredients
  

Salad Ingredients

  • 8 hard-boiled eggs pasture-raised
  • 2 large beets boiled, peeled, & sliced
  • 1 bunch kale destemmed & coarsely chopped
  • 1 cup sprouted quinoa cooked
  • 6 carrots sliced into strips using a veggie peeler
  • cup pine nuts
  • 1 sumo citrus peeled & segmented
  • ¼ cup broccoli sprouts

Salad Dressing Ingredients

  • 2 lemons juiced
  • 4 tbsp extra-virgin olive oil
  • 1 tsp garlic sea salt
  • 1 tsp lemon pepper

Instructions
 

  • Add 1-2 tablespoons of olive oil to a large bowl with the chopped kale. Massage oil into the kale leaves until well coated.
  • Add the quinoa and toss. Then add the beet slices and carrot strips. Toss again.
  • Plate out a serving of the kale, quinoa, beet, and carrot mixture. 
  • Top with two sliced hard-boiled eggs, 3-4 segments of sumo citrus, sprouts, and some pine nuts. 
  • Add dressing ingredients into a small glass jar and shake. 
  • Drizzle dressing over the salad and enjoy!

Notes

  • I prefer to use sprouted grains whenever possible. I usually buy TruRoots, and I can find it at Sprouts, Whole Foods, and Costco. I enjoy buying Love Beets when I don't have the time to boil and peel my own. I can also find these at Costco, Whole Foods, and Sprouts. You can change out any of these ingredients and keep this salad fresh and evolving with the seasons. I chose these items because they are in season in mid spring.
Keyword gluten-free, kale salad, salad, seasonal salad

Katie’s Favorite Homemade Salad Dressings

Plastic Free July  may be over, but here is a ditch and switch that’s good for YOU and the planet 🌎.

Making my own salad dressing was literally THE first step on my real food journey. About 12 years ago, I was at a friend’s aunt’s house and she had this super cool salad dressing container that had six different salad dressing recipes on the sides of the container 🤯🤩🤯. I went out and bought two immediately.

Making your own salad dressing is simple and you only need a handful of ingredients on hand. When I first switched, I used the container and made the full recipe every time. Now, I just make dressing each time I have a salad and it takes less than 2 minutes. But this dressing container was CRUCIAL in my switch, because the key is that it needs to be EASY in the beginning. Salad dressings contain a whole bunch of crappy ingredients, usually canola oil and other vegetable oils, sugar, high-fructose corn syrup, and so many other junky ingredients. This is an easy place to start when switching to real food.

And since most dressing containers are made from plastic, it’s pretty easy to see why this is good for the planet 🌎.

Do you make your own dressings? What’s your favorite kind?

Balsamic Dressing

cleaneatingwithkatie
Prep Time 5 mins
Course Dressing
Cuisine Italian

Ingredients
  

  • 3 tbsp balsamic vinegar
  • 1 tbsp Gluten-Free Dijon mustard
  • 5 tbsp  extra virgin olive oil
  • 1 tbsp finely chopped fresh basil
  • Pinch of minced garlic or granulated garlic
  • sea salt to taste
  • ground pepper to taste

Instructions
 

Keyword balsamic dressing, salad dressing

Apple Cider Italian Dressing

cleaneatingwithkatie
Prep Time 5 mins
Course Dressing
Cuisine American, Italian

Ingredients
  

  • 5 tbsp extra virgin olive oil
  • 4 tbsp apple cider vinegar
  • 1 tbsp Italian Spice Blend  Simply Organic is my preferred brand

Instructions
 

Keyword apple cider vinegar dressing, salad dressing

Mustard Vinaigrette

cleaneatingwithkatie
Prep Time 5 mins
Course Dressing
Cuisine American

Ingredients
  

  • 3 tbsp raspberry balsamic vinegar
  • 3 tbsp extra virgin Olive Oil
  • 3 tbsp Gluten-Free mustard
  • sea salt to taste
  • fresh ground pepper to taste

Instructions
 

Keyword mustard vinaigrette dressing, salad dressing

Sesame Ginger Dressing

cleaneatingwithkatie
Prep Time 5 mins
Course Dressing
Cuisine Asian

Ingredients
  

  • 2 tbsp rice wine vinegar
  • 2 tbsp coconut aminos
  • 2 tbsp honey
  • 4 tbsp extra virgin olive oil
  • ½ tsp sesame oil not toasted sesame oil
  • 1 tsp sesame seeds
  • 2 tsp fresh grated ginger

Instructions
 

Keyword salad dressing, sesame ginger dressing

Lemon Garlic Dressing

cleaneatingwithkatie
Prep Time 5 mins
Course Dressing
Cuisine American

Ingredients
  

  • 2 lemons juiced
  • 4 tbsp extra-virgin olive oil
  • 1 tsp garlic sea salt
  • 1 tsp lemon pepper Simply Organic is the best

Instructions
 

Keyword lemon garlic dressing, salad dressing