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How to Massage Kale Step-by-Step (and Why You Want to)

How to massage kale.
Foto: CC0 / Pixabay / beauty_of_nature

Wondering how to massage kale? This method will give you more tender and delicious results in all your meals. Learn why you should always massage your kale.

Raw kale can be very tough and bitter with a fibrous texture when not prepared properly. However, when it is massaged, it transforms from tough to tender, giving you a bowl of greens that not only tastes better but is easier to eat and digest.

We will show you how to massage kale, so you can make delicious salads, Tuscan White Bean and Kale Soup, stews, and electrolyte drinks. It doesn’t take long, just follow these steps and get remarkable results in a few minutes. 

Why Should You Massage Kale

Kale is more palatable when you massage it.
Kale is more palatable when you massage it.
(Foto: CC0 / Pixabay / budda99)

While massaging kale might seem like an unnecessary step, the benefits are plentiful. What does massaging kale actually do? Well, as we said above, massaging kale makes it tender and releases its bitter compounds, which makes it more palatable, bringing out its natural flavors. This process also makes it easier to chew, and more digestible in its raw state. 

When kale tastes better and is easier to digest, you can reap its benefits of it in your diet. 1 cup (21 grams) of raw kale is an excellent source of vitamins A, C, and K, as well as several B vitamins. It is also a good source of various minerals our modern diets sometimes lack, such as manganese, calcium, copper, potassium, and magnesium.

Like other leafy greens, kale is also very high in fiber and antioxidants. These antioxidants can help the body remove unwanted toxins, possibly helping manage blood pressure and cholesterol, along with protecting against cancer.

How To Massage Kale

Wondering how to massage kale? Remove the stem first.
Wondering how to massage kale? Remove the stem first.
(Foto: CC0 Public Domain / Unsplash / Laura Johnston)


  • Kale
  • Large Bowl
  • Oil


  1. Remove the stems from the kale before cutting and placing them in the bowl.
  2. Add a small amount of oil to the kale. The amount you will need will be relative to the amount of kale you are massaging. You can always add more if you need to, but it’s much harder to take it away!
  3. Rub the kale between your fingers, rubbing the leaves together, for anywhere from 3 to 5 minutes.

Kale becomes soft and shiny when it’s ready. Once you’ve massaged it, it’s time to learn how to prepare kale and enjoy it. 

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