Massaged Kale Avocado Salad with Apple

Kale is an excellent ingredient to add to your healthy salads and recipes. In addition to its numerous health benefits, adding massaged kale to your meals significantly elevates the taste by adding a new dimension to the food. 

When looking to add a salad to your dinner spread, massaged kale salad must be top of your list. This delicious, fortifying salad is bound to be a hit among your family and friends. In this article, we will be giving you the recipe for the best-massaged kale avocado salad. So let’s get started!

What Is Massaged Kale Avocado Salad

Kale has become more or less a staple in our everyday salads and meals. But sometimes kale feels dry and tasteless when added without proper massaging, even if it's covered in dressing. This happens when kale needs to be appropriately massaged.

Massaging kale helps it become edible by infusing it with oils and seasoning. Massaged kale is also more easily digested while improving its taste and texture. Massaged kale avocado salad brings a unique combination of ingredients, the smooth avocado complimenting the crisp and refreshing kale. This recipe is a hit at all dinner tables and can serve as a healthy midday snack. 

While adding kale to your daily meals is a terrific idea, chewing tough kale often deters many people. This is usually the case when kale is not softened by massaging; hence, your jaws need to do extra work, turning eating into an exercise. However, this can be avoided by massaging kale leaves before adding them to your dishes.

How To Massage Kale

While it's true that adding kale can switch up your recipes, it can feel extremely dry and unappetizing if not done right. This happens when kale is not massaged before being added to the salads. Instead of feeling like you have to chew shredded paper, you can make this kale soft and juicy by massaging it. 

The first step in making kale more suitable for everyday consumption includes removing the leaves from the stem. While the stem is edible, it is generally not recommended to try and chew the tough shoot. You can add the stems to the salad if you are using baby kale. 

Once the kale leaves are separated from the stem, chop them into smaller pieces and massage them. You can gently massage the leaves on their own to make them softer and easy to chew. However, some people also use oil and some seasonings to massage them, so it also adds a dimension of flavor to the leaves. 

The most popular way of massaging kale is with salt and olive oil, both of which are popular ingredients in salads. Oil up the leaves, sprinkle salt onto them, and gently massage them. This method not only infuses the leaves with a tangy flavor but also makes the leaves more tender. 

All this talk of delicious kale salad with avocado must be tantalizing your taste buds. So without further ado, let’s dive into the recipe for this delicious concoction which is not only healthy but also extremely flavourful!

Ingredients For Massaged Kale Avocado Salad

Massaged kale avocado salad is simple to make and does not require numerous elaborate ingredients. Easy and quick to assemble, here we are going to list the ingredients you will need for this delicious salad. Most of these ingredients can be found in your pantry, and those that might be unavailable can be replaced or skipped.

  • One bunch of kale
  • Lemon juice
  • Apples
  • Ripe avocado
  • Garlic powder
  • Sea salt
  • Black pepper 
  • Walnuts

How To Make Massaged Kale Avocado Salad With Apple

Gather all the ingredients that you need for the massaged kale salad in one place. Take the bunch of kale and separate the leaves from its stem. Wash the leaves thoroughly under a tap by putting them in a sieve. Pat dry and chop the kale leaves into bite-sized portions. 

Once that is done, add lemon juice, garlic powder, sea salt, and black pepper to a bowl. Take the avocado, remove its pit, and cut it into smaller pieces. Mash the avocado into the bowl with the rest of the ingredients until it forms a smooth mixture. 

Add chopped-up kale leaves to the bowl and gently massage them until they soften with the help of the salad dressing. Cut the apple into smaller chunks and add them to the bowl as well. Adjust the seasoning with sea salt, black pepper, and lemon juice according to your taste. The massaged kale avocado salad with apple is ready to be devoured!

Benefits Of Kale

Kale is one of the super-foods of the current age. It is rich in nutrients and has numerous health benefits. Some of the reasons why you see dieticians raving about kale include the following:

Nutrient Dense

Kale is often referred to as a superfood. This nickname is well-earned as kale leaves are a rich source of many vitamins, including vitamins A, C, B6, and K, Calcium, Potassium, Magnesium, Iron, and Phosphorus. Adding a cup of kale leaves to your daily diet can fulfill the daily requirement for many of these nutrients.

Rich In Antioxidants

Kale leaves are rich sources of antioxidants, such as beta-carotene, which means it is beneficial for your health on its own and helps remove toxic chemicals that accumulate in the body over time.

Lowers Cholesterol

Kale also reduces cholesterol levels in the body. Kale contains naturally occurring bile-acid sequestrants, which play a role in lowering cholesterol. Doing this reduces the risk of heart disease.


How to store massaged kale avocado salad?

Massaged kale salad can remain fresh in the fridge if kept in an air-tight container for up to 5-7 days.

Can you massage the kale for a salad ahead of time?

Kale can be massaged ahead of time to prepare a salad as it is a hardy vegetable. Kale leaves can be prepared up to 3 days in advance.

What does massaging kale do?

Massaging kale helps make it more tender and softens the tough texture of the leaves, so it is easier to chew.

Is kale good for skin and hair?

Kale is extremely healthy for hair and skin as its very rich in nutrients, including vitamins A, C, Calcium, and Magnesium.

So, Ready To Try This Massaged Kale Salad Recipe?

Kale is a delicious, leafy vegetable that can be added to various salads and meals. It not only makes the dish more healthy but also adds a new dimension to the taste. Massaged kale avocado salad with apple chunks can be a delicious appetizer for your dinner parties or can also serve as a healthy lunch option for your workplace. Try this recipe and give healthy eating a new meaning!

massaged kale avocado salad

Massaged kale avocado salad with apple

Try this amazing massaged kale avocado salad with apple and walnuts!
Prep Time 15 minutes
Total Time 15 minutes
Course Salad
Servings 4


  • 1 bunch kale
  • 1 lemon, juices
  • 1/4 cup walnuts
  • 1 tbsp olive oil
  • 1 large avocado, ripe
  • 1 apple
  • 1 tsp garlic powder
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 cup raisins


  • First, separate the leaves from the rough kale stems. Wash well and pat dry. Tear kale into smaller pieces with your hands. Put the kale in a bowl.
  • In a separate large salad bowl, combine the avocado, lemon juice, olive oil, garlic powder, salt, and black pepper. Mash the avocado with a fork and combine it with the remaining ingredients.
  • Massage the salad dressing into the kale leaves until they become soft and tender.
  • Core the apple and cut it into smaller chunks. Add it to the salad alongside the raisins.
  • Adjust the seasoning with salt and pepper (if needed). Serve and enjoy!


Replace the walnuts with almonds or pepitas.
Keyword healthy, salad
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