Meatless Monday: Massaged Kale Salad Recipe

When I tell people that I’m a vegetarian, they often ask if I eat only salads.

Actually, I don’t eat enough ensaladas which is why I am always on the lookout for filling, delicious, and nutritious salad recipes.

This week, I found one: I love this massaged kale salad recipe with apples, nuts, and dried fruit.


Fill your plate with this delicious kale salad! Courtesy: @NatalieGFierro

Salads are a great choice for a Meatless Monday meal. As I explain in Nutrition: ¡Go Green for your Health!, leafy greens (spinach, kale, lettuce) are calorie for calorie, probably the most concentrated source of nutrition of any food.

With protein-packed nuts and kale plus fruit for sweet flavor, this recipe is sure to whet and satisfy your appetite:

Massaged Kale Salad Recipe

1. Gather ingredients.

1 large bunch of fresh kale
1/2 teaspoon salt
1/2 small onion or shallot, peeled and thinly sliced
1 apple, cored and thinly sliced
1-2 tablespoons of apple cider vinegar
1 handful of dried fruit (I used apricots and cranberries)
1 tablespoon olive oil
Freshly ground black pepper
1 handful of toasted nuts (I used pine nuts and almonds)
Optional: 1/2 cup mild goat cheese


Fresh, healthy ingredients make a delicious salad. Courtesy: @NatalieGFierro

2. Prepare kale.

Wash kale, remove stalks and tear leaves into bite-sized pieces and put into large bowl. Massage salt into leaves with your hands for about 5 minutes, until it is about 1/3 of its original bulk and a darker color.

3. Stir in remaining ingredients. Serve and enjoy!


Pack left-overs as individual servings for a healthy snack on the go. Courtesy: @NatalieGFierro

Already craving more? Follow these recipes: sweet spinach and pear salad or Mediterranean salad. Or be adventurous in the kitchen to cook up an endless variety of ensaladas by mixing and matching any combination of veggies, fruits and nuts.

Health Tip: Swap out creamy toppings such as ranch dressing that are high in calories and fat for oil and vinegar or citrus-based dressings.


Experiment with fresh greens and vegetables to find a salad recipe you can’t get enough of. Courtesy: @NatalieGFierro

With the right recipe, you might find yourself piling leafy greens on your plate and eating these salads not just in the warmer spring and summer months, but year-round.

¿Need Meatless Monday inspiration? Click here to read recipe ideas.

The Wise Latina Club's Natalie Wagner Fierro

A teacher by day, The Wise Latina Club’s Natalie Wagner Fierro is the co-founder of the Institute for Student Health. She equally loves food (cooking or dining in Washington’s restaurants) and burning calories by distance running, practicing yoga, and archery. Click here to read more about and connect with Natalie.

What’s your favorite salad recipe?

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