Equipment
Ingredients
Base and Mix-ins
- 300 g lacinato kale, washed, dried, stems removed
- 45 g sliced almonds, toasted
- 40 g dried cranberries
- 30 g parmesan cheese, shaved
Lemon Vinaigrette
- 45 ml extra virgin olive oil
- 30 ml lemon juice, freshly squeezed
- 15 g honey
- 5 g dijon mustard
- 2 g kosher salt
- 1 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 266 kcal
- Protein
- 7 g
- Carbohydrates
- 18 g
- Fat
- 20 g
- Fiber
- 5 g
- Sugar
- 12 g
- Sodium
- 338 mg
- Saturated Fat
- 3 g
- Monounsaturated Fat
- 12 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 5 mg
- Potassium
- 370 mg
- Calcium
- 314 mg
- Iron
- 1.9 mg
- Magnesium
- 60 mg
- Phosphorus
- 149 mg
- Zinc
- 0.9 mg
- Vitamin A
- 197 mcg
- Vitamin C
- 73 mg
- Vitamin D
- 0.0 mcg
- Vitamin E
- 5.2 mg
- Vitamin K
- 301 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.1 mcg
- Thiamin
- 0.11 mg
- Riboflavin
- 0.42 mg
- Niacin
- 1.4 mg
- Folate
- 54 mcg
- Water
- 79 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Strip the kale leaves from their tough center stems. Stack the leaves and chop them into thin, bite-sized ribbons.
In a large mixing bowl, combine the extra virgin olive oil, lemon juice, honey, Dijon mustard, kosher salt, and black pepper. Whisk vigorously until fully emulsified and smooth.
Add the chopped kale ribbons to the bowl with the vinaigrette. Using clean hands, vigorously massage the dressing into the leaves for two to three minutes. The kale is ready when it reduces in volume by about half and turns a deep, glossy dark green.
Allow the massaged kale to rest at room temperature for five minutes. This short resting period gives the acidic dressing time to further tenderize the tough cellulose fibers.
Add the toasted sliced almonds, dried cranberries, and shaved parmesan cheese to the bowl. Toss gently to ensure all the mix-ins are evenly distributed throughout the greens.
Transfer the salad to a serving platter or divide among individual bowls. Serve immediately.
Chef's Notes
- Lacinato kale, also known as dinosaur or Tuscan kale, is preferred for raw salads because its flat leaves are inherently more tender than curly kale varieties.
- Massaging kale is a non-negotiable step; the mechanical action breaks down tough cellulose, making it both easier to chew and digest.
- For a vegan alternative, simply swap the honey for maple syrup and use a plant-based parmesan or a tablespoon of nutritional yeast.
Storage
Refrigerator: 2 days — Kale holds up uniquely well to dressing, but the almonds will soften slightly after the first day.
Troubleshooting
Kale is too tough and difficult to chew
Cause: The kale was not massaged long enough, or the tough center ribs were left attached
Fix: Massage vigorously for another two minutes, then let the salad sit for an additional ten minutes to soften further
Prevention: Always strip the leaves from the thick stem and physically massage the leaves until they visibly shrink and soften
Salad is overly acidic or sharp
Cause: Lemons were highly acidic or too much juice was used relative to the oil
Fix: Add a small drizzle of extra virgin olive oil and an extra pinch of salt to mellow the acidity
Prevention: Taste your vinaigrette before tossing it with the greens to check the balance
Cultural Context
While kale has been cultivated for over two millennia and utilized in hearty soups and stews across Europe, the specific technique of massaging raw kale with acid and oil gained immense popularity in modern American cuisine during the early 2010s, transforming what was once seen as a tough garnish into a centerpiece salad.
