Recipes

Nick's Kale Salad

Written By: Sophia March 29, 2023

Kale has a bit of a bad reputation for its sharp “green” and fibrous taste. But if you prepare kale in the proper way, it can be so delicious and the perfect leafy green base for any salad. Kale has to be manipulated quite a bit to get it to a point where you feel like you can actually chew it and digest it. It has to be chopped up small and massaged VIGOROUSLY to break down those cell walls to the point where it’s soft and easy to chew. Massaging kale also makes it much easier to digest.

Nick has nailed down the perfect kale salad recipe that is full of flavor and a weekly staple in our household! This is the perfect base to dress up with your favorite protein.

Here’s how to prep Nick’s Kale Salad:

PREP TIME

15 min

COOK TIME

5 min

TOTAL TIME

20 min

SERVES

2

Ingredients:

2 bunches of kale
Lemon or lime-infused olive oil
2 jalapenos
2-4 small pearl onions

For the dressing:

Zest of 2 lemons
Juice of 2 lemons
1 tbsp of honey
1 tbsp of the vinegar of your choice
1/2 tbsp of dijon mustard
1 tbsp of lemon or lime-infused olive oil
Salt & pepper to taste

Directions:

Massage kale with 1-2 tsp olive oil and let rest. Finely chop the jalapenos and onions.
Make the dressing by whisking together the lemon zest and juice, honey, vinegar, mustard, salt, and pepper. Use a frother to blend while you slowly pour in your olive oil to ensure everything emulsifies.
Add chicken or the protein of your choice.

Summary

Kale’s fibrous texture and bitter flavor often turn people off—but with the right preparation, kale becomes soft, flavorful, and highly digestible. The secret lies in chopping it small and vigorously massaging it with oil to break down tough cell walls, making it easier on your teeth and your gut. This foundational method not only enhances texture and flavor but also improves nutrient absorption. Nick’s kale salad takes it further with a citrusy, well-balanced dressing and spicy aromatics like jalapeño and pearl onions. Add protein, and you’ve got a weekly staple for hormone and blood sugar support.