A couple of years ago I came across a Massaged Kale Salad by Aarti Sequeira, one of the Food Network Star winners. It looked interesting so I made it and loved it, and now I make it all of the time. Ripe, juicy mango combined with fresh kale massaged with olive oil and lemon, then toasted pepitas is such a unique combination. Since I first made Aarti’s salad, I have been playing around with massaged kale because, personally – I now prefer it over cooked kale. I’ve made this salad with oranges, apples, oranges and apples, sweet potatoes, and a few other ingredients – some worked, some didn’t. Sweet potato and yam definitely worked!
This massaged kale and sweet potato salad uses the same dressing and method for massaging the kale as Aarti’s, but the other salad ingredients are different. This particular salad can be a meal or a side. No matter how you serve it, you’ll love it!
Massaged Kale and Sweet Potato Salad Recipe
Recipe Author: MJ of MJ’s Kitchen
Serves: 2 as a meal or 4 as a side
Cook and Prep Time: 30 minutes
Ingredients
The potatoes
1 Tbsp. roasted garlic infused oil (or 1 Tbsp. olive oil and¼ tsp. garlic powder)
1 large sweet potato or yam, cut into ½” cubes
1 tsp. smoked paprika
¼ tsp. salt (or to taste)
½ cup diced onion
The Kale and dressing
1 bunch dino kale
juice from half a lemon (about 1 to 1 ½ Tbsp.)
2 Tbsp. olive oil
sea salt
1 Tbsp. honey
3 Tbsp. pinon nuts (pine nuts), toasted
½cup feta cheese, crumbled
3 slice of bacon, cooked crisp, crumbled (optional)
Instructions
The sweet potatoes
- In a large non-stick skillet, heat the olive oil over medium low heat. Add the sweet potatoes and toss to coat.
- Sprinkle with the smoked paprika, salt, and garlic powder (if using). Toss to coat. Spread the sweet potatoes out so you have one layer. Cover and cook for 5 minutes.
- Remove cover and add the onion. Toss, spread the potatoes out, and re-cover for another 5 minutes.
- Remove cover, increase heat to medium and continue to cook, stirring occasionally until the sweet potatoes are toasty brown.
- Remove from heat. Taste and add salt if needed.
Dressing
- In a small bowl, whisk together the other half of the lemon juice with the honey.
- Add 1 Tbsp. olive oil and whisk to an emulsion.
The kale
- Destem the kale leaves. Cut crosswise into narrow strips. Transfer to a salad bowl.
- Drizzle about 1 Tbsp. of olive on the kale along with half of the lemon juice and a light sprinkling of sea salt.
- With both hands, massage the kale for 3 to 5 minutes until the kale is wilted and soft. Add the dressing and toss.
To assemble (assemble the salad on individual plates)
- Place the desired amount of the kale for one serving on a plate.
- Top with some of the potatoes, some nuts, and some feta.
Serve everyone else and Enjoy!
Kitchen Notes
The potatoes – For the salad in the picture I used Japanese yams, but any type of yam or sweet potato works. Again, I don’t peel because I buy organic, so the potatoes just get a good scrubbing, then are cubed.
The kale – I prefer to use dino kale (or dinosaur kale) for this salad. Dino kale also goes under the names Tuscan kale, black kale, Nero Toscana, and Black Italian cabbage. Other types of kale work, but the texture is a little different and might have to be massaged longer to break them down.
Dino kale is very easy to destem. Just grab the thick end of the stem and with your other hand, peel the leaf away from the stem by running your hand down the stem pulling away the leaf.
The honey – Kale can be relatively bitter, so I use a full tablespoon of honey. If you find it too sweet, then just cut back.
Other suggestions – Bobby said it was excellent but would be even better with bacon. Well DUH! What’s not better with bacon?! Next time I’ll fry up some bacon and test it out, but for now, I love it just like it is. O.K. – I made this and topped it with bacon. It was delicious! I didn’t have feta, so the bacon was a great salty substitute.
Kitchen Science
Bobby is my greens washer, cutter, and masseur, and a great masseur he is! A while back when he was washing the kale he noticed how the water beaded up on the inside of the leaf. When he pointed it out to me I jumped into a lesson on hydrophobic vs. hydrophilic. (Yes, I am a nerd!) That lesson then lead to this Kitchen Science.
As part of my real job, I’m developing an Introduction to Nanotechnology course for high school and freshman level students. One of the lessons is about hydrophobic surfaces (surfaces that repel moisture) found in nature – surfaces such as that of the dino kale leaf, the lotus leaf, and the shell of the Stenocara beetle. The Stenocara beetle survives in the Namib Desert, one of the hottest places on Earth, due to its hydrophobic shell. By studying such surfaces and what makes them hydrophobic, researchers are now developing technologies such as self-cleaning windows, wiperless windshields for cars, and water harvesting materials for drought-laden areas. Here’s a video using a lotus leaf to demonstrate hydrophobicity using honey. Surfaces that absorb moisture are called “hydrophilic”.
Cool stuff!
For more sweet potato dishes, check out these recipes:
Mashed Sweet Potatoes with Brown Butter and Bourbon
Spicy Orange Roasted Sweet Potatoes
Green Chile Sweet Potato Hash Browns
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It looks yummy and easy to cook. I will definitely try this at home.
Thanks! Hope you like it!
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This was the bomb! just now eating the leftovers for lunch, and I heated just a moment to get the sweet potatoes to room temp. Didn’t use the bacon, just the feta on top.
Cheryl – I’m so glad you like it!!!! Thanks for letting me know. I love knowing that people are actually making my recipes! 🙂 Have a wonderful weekend and thanks again!
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This look so healthy and tasty! Thanks for sharing it at GF Wednesdays.
raw kale salads make my little heart happy. and with all the sweet potatoes out right now – this would be perfect for dinner. heck yeah! haha
thank you for sharing your post with us at the Wednesday Fresh Foods Link Up! I hope we’ll see you again this week with more amazing seasonal & real food posts. xo, kristy.
This is the second recipe for “massaged” kale I’ve seen in the last two weeks. Sounds like something I need to try. Wonder how it might turn out with butternut squash in place of the sweet potatoes?
Denise, I’m sure sure it would be delicious! I’ve tried it with many fruits and vegetables and even black beans, and it hasn’t failed me yet. 🙂 thanks for stopping by!
This sounds simply divine! I am a huge kale fan and have never tried it with sweet potatoes. The thing is, reading this makes me want a massage now! Thanks for linking up!
Thanks Jessica! Hope you got that massage. 🙂 Kale and sweet potato turned out to be a great combo!
Oh. My. Yum.
This looks spectacular! I’m a huge kale fan and have never even heard of massaged kale. Thank you so much for posting this to the meatless Monday hop or I may have lived the rest of my life without trying this!
Have a great day!
~alli
http://www.biggreenparentingexperiment.com
I made this last night and thought it was great! I added some sauteed ingredients
This salad looks delicious, and so very, very simple! I have chosen your salad as one of my featured salads this week! I have tweeted it, pinned it and shared it on my Facebook page. It will be featured on Summer Salad Sundays this coming Sunday. Thanks for linking up and I hope to see you again soon!
Thanks Debbie!!!! You’re the greatest and thanks for being such a great hostess on Summer Salad Sundays!
Great salad, and love that video! I am so impressed!!!
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I am featuring your delicious salad this week on Allergy-Free Wednesdays 🙂
That looks so good! Will have to give it a try. I love kale!
MJ, this sounds fantastic. We enjoy kale and sweet potatoes just never combined them. Kale is on my list for the market this week; already have sweet potatoes. thanks!
Okay, I’m a little jealous of the kale … I’ll take a 3-5 minutes massage any day, just sayin’. 😉 Have got to try this, really, I’ve been trying to eat more kale and this sounds like a good way to add more in — thanks!
Love the kitchen science–I’m a science nerd too! Next time I buy kale, I’ll have try massaging it.
This looks delicious! I love the way you have cooked the sweet potato with the smoked paprika as well. What a delicious and healthy dish!
Massaged kale is one of my favorites! I make it with apple cider vinegar instead of lemon juice because I am such a vinegar freak. I can down a whole bunch of kale at one siting. In fact, I once packed a huge pyrex bowl of massaged kale on a beach day with my mom and aunt… I’m sure you can imagine the crazy stares I got!
Thanks for sharing such informative tips on kale. Thoroughly enjoyed the video. This looks like a fantastic recipe to keep. Healthy, light yet delicious. And I adore the additions of pine nuts!
Loved the recipe, video, and science lesson. Looking forward to a wonderful meal AND self-cleaning windows. 🙂
Thanks Janet! I’m still waiting for those self-cleaning windows myself! Wouldn’t that be nice?! Have a great week!
what a wonderful kale salad recipe, MJ! even with just the pine nuts and cheese, I’m sure it tasted awesome! Hope I could find the kind of sweet potatoes you used!
MJ, this is fantastic, amazing flavor combinations!
i remember this episode! looks delish..
Mj, this is awesome…such a refreshing and healthy salad…thanks for the massaging technique…bookmarked!
I cook with kale every day and have never seen the massaging technique. I love this idea! This way you have a softened leaf but don’t loose the nutritional content that you would sometimes with steaming. I always have sweet potato and kale on hand, so this dish will be made today! Hope you’re enjoying the weekend!
massaging some kale today for food52 mozzarella making party 🙂 Sophie loves this salad which I find odd for a 12 year old but I am not complaining. I love it with ricotta salata.
This is such a healthy, refreshing looking salad! I always liked watching Aarti’s cooking on Food Network, too. Thanks for sharing – I can sense it will become a favorite! Allen.
I’ve never tried honey with kale, but I love the idea and will try it soon!
Lovely and healthy salad.
i haven’t done anything with Kale yet.. and Aarti is one of my favorite Foodnetwork star winner. Thanks for dropping by my site.
Malou
I have never heard of massaging kale before! Sounds a little kinky but I’ll give it a try…haha. All jokes aside, I LOVE the sweet potatoes seasoned with smoked paprika and garlic. What a fantastic dish!
Such a great idea to massage the kale!!I’ve never done it, and now cannot wait to try!!Your salad looks so tasty and delicious, no wonder you’ve made it so many times 🙂
I loved the cool video as well!!How interesting :)Have a great weekend!!
Salad looks delicious and the dressing sounds very light. I like that video about hydrophobic, it’s very informative. Thank you, MJ and have a very nice weekend!
Hmm this sounds really good MJ. I think I’d like the cooked kale version too. And you cooked with the sweet potatoes, not just sweet potatoes, it is Satsumaimo!!!! Two thumbs up. I love this sweet potato so much and this salad is a keeper and going to try it. I love you cooked this just like how I like it. 😉
Nami – thanks for providing the official name of those sweet potatoes and you nice comments! The co-op doesn’t have them often, but when it does, I buy them. I love the flavor! Have a great weekend!
Not only does this dish LOOK amazing… it has an AWESOME name! 😀
I would love to try each and every one of your recipes because your food always looks appetizing and delicious and this one is no exception. Even the kinds of food that I typically wouldn’t care much for like salad, you make me crave it. Your passion for food really shines through your pictures.
You always leave the nicest comments! Thanks!!!!!! Hope you have a wonderful weekend!
So I totally read the title of this post and had a mental image of you massaging kale with soft music in the background by candlelight lol! (And yes, my mind can be a bit random). I’m a bit bummed though – apparently you can’t get baby bellas where you are and I can’t find black kale. This salad looks gorgeous – I love the mix of ingredients.
🙂 🙂 🙂 Have a great weekend!
I learned a whole bunch today, so thank you! First, I didn’t know what it meant to “massage” kale besides the obvious thought of hiring a masseur, so thank you for cluing me in. And the video at the end is not only an interesting watch, it’s also extremely well shot and scripted (and so high def!)…
Thanks Javelin for all of your nice comments! Hope you have a wonderful weekend!
Thanks for sharing this with Made with Love Mondays, MJ – and I’ll admit I love beets but I know it’s a polarizing root 🙂
I have never served kale using the massaging technique referred to above but I’m fascinated. Joshua will eat kale but doesn’t love it. I wonder if he’ll prefer it this way as you do. Definitely trying this out!
salad looks delicious
I can’t believe you made that video… Is that Bobby’s voice? He sounds fantastic; truly – let’s get him his own nature show. Loved it!
I have to try the massage technique; my blogging buddy Junia over @ Mis Pensamientos uses it frequently as well. I have always gently pan fried kale and love it that way but I need to expand my preparation repertoire and you’ve now convinced me to try this method :). Beautiful looking dish MJ.
Yep – the voice is Bobby’s. He is very talented. He shot the video for me in slow mo, edited it and did the voiceover. All I had to do was come up with the idea, drop a few drops of water on the kale and write the script. Easy breasy! 🙂 You really should try to massaged kale. It’s wonderful! Thanks for your comments Kelly and have a great weekend!
Now I regret that I didn’t get some kale this morning from the farmer market. The salad looks fantastic!
LOL! I think I need the massage more than the kale does! :~D
Hello Artie:
My name is Charlie and this is my first time to your site.
Your recipe looks delicious!
Your site is one to be visited again, so as soon as I post this, I will be subscribing.
Have a Joyful Day!
Charlie
Suzie: Would love the recipe you have with avocado massaged into the kale.
Thanks for dropping by Charlie and leaving a comment! I hope to hear from you again! Have a great weekend! MJ
What a wonderful recipe! I love kale and in particular dinosaur kale – it’s probably the produce I miss most in Israel! Great technique to massage it instead of cooking it, I bet it retains even more of its nutrients that way.
The pine nut dressing sounds delish. Lovely recipe MJ!
Heh, I wasn’t expecting such an interesting lesson in water and surfaces today 😀 Fascinating – I’ve often wondered about that myself! MJ, your salad looks beautiful – so colourful, and the title makes it sound so lovingly prepared. “Massaged kale” – I bet that was some chilled out kale 🙂
Not only does the kale get chilled out but so does Bobby. He says it’s kind of Zenlike massage greens! 🙂
I love the name! Frankly I have only had very bad experience with kale. It was maybe too old or I simply didn’t know how to prepare it. I haven’t retried for many years. Your salad sounds fantastic.
What a lovely flavor combination!
I think Aarti is fantastic and I was cheering her on during Next Food Network Star. I’m so glad she won!! I remember her making this on her show and always thought it looks wonderful and healthy. I’m glad you made it and love it so much. 🙂
I love your videos … so informative, and I love this salad! I am definitely trying this over the weekend!
Thanks Jane! Glad you enjoyed the video! I hope you enjoy this salad. Let me know if you try it. have a great weekend!
I’ve never heard of massaged kale! Great concept, though – I really like the idea. And kale (or any strong tasting green ) + sweet potatoes = yummy flavor. And very nice video! I’m kind nerdy too. (In a former life I published electrical engineering & computer science textbooks + professional books, so I guess I had to be!) Good post – thanks.
Thanks for your comments! I find it very interesting that nowadays, being nerdy is cool. When I was growing back when, nerdy was NOT cool. My how things change. 🙂 Hope you’re having a great week!
Love the dressing..what is Pinon nuts..is it similar to pine nuts?
Yes – pine nuts and pinon nuts are the same. We call them pinon nuts here in New Mexico because they come from the pinon trees that grow here. I’ve gathered pinons a couple of times, but that way too much work! 🙂
MJ, this is fantastic. I have only had raw kale massaged with avocado and lime topped with hemp seed or sunflower. I will definitely try this looks delicious. Funny how the massaging of the kale makes it soft. I still love it cooked with just olive oil and garlic.