Kale Salad with Cranberries
Massaged Kale Salad is a terrific way to enjoy this healthy, flavorful green! An easy manual technique will make you a kale fan. Or grab some baby kale and save yourself a step!
Before the days of baby greens, putting kale in a salad could give your jaw a workout. But a simple trick makes this Kale Salad with Cranberries a winner!
Why You’ll Love this Recipe
- It’s a yummy way to introduce kale to your family.
- The frilly leaves make a gorgeous salad!
- The kale salad dressing is simple and the citrus brings brightness to the greens.
- Kale is packed full of nutrition, but since baby kale is so tender, your family won’t know they’re eating a high-fiber, vitamin-packed salad!
Ingredient Notes:
- Baby Kale – You may use regular kale, but will need to chop and massage so it’s not too tough.
- Lemon – Always use fresh lemon juice, never bottled. The taste is superior.
- Honey – The sweetness balances the tart lemon juice nicely.
- Grape Tomatoes – May use cherry tomatoes or chopped tomatoes. The original recipe called for mangoes, so those will also work well.
- Salted Sunflower Seeds – May substitute slivered almonds, pine nuts, or other nuts.
- Dried Cranberries – Adds a nice contrasting texture and sweetness. May use dried tart cherries or even raisins instead.
Recipe Tips:
- If you need to massage your kale, note that even a wee paper cut will create a strong stinging sensation from the lemon juice.
- PRO-Tip: To avoid the extra step of massaging, purchase baby kale that is already tender.
- Dip a kale leaf in your salad dressing before mixing. You may need to adjust with more lemon juice, more honey, and more salt or pepper. Start with the smallest amount if a range is given, taste, and tweak as needed.
- PRO-Tip: Gently warm your sunflower seeds in a skillet to bring out their essential oils and enhance their flavor.
- Add or swap out ingredients like cucumbers, dried cherries, and almonds….the recipe is meant to be adjusted to your palate. Mangos and pepitas were used in the original recipe so those are tasty options.
Frequently Asked Questions
Kale is a member of the cabbage family, considered “nonheading” since it doesn’t grow in a head like traditional cabbage. It has a mild, cabbage-like flavor.
Regular Kale should be kept in the coldest part of the refrigerator for up to 3 days. Its flavor gets stronger as it ages. Baby kale has a longer shelf life and will stay fresh for over a week.
Kale is high in Vitamin A and C, folic acid, calcium, iron, and fiber. Note that kale is also high in Vitamin K which can interfere with some anticoagulants like Coumadin.
Kale can be used as a spinach substitute in most recipes. If using regular kale, wash it well and remove the center stalk and large ribs.
Baby kale is very tender, but ordinary kale can be tough and bitter. Gently massaging the kale with your hands for about 2 minutes with some olive oil and fresh lemon juice will break down the fibers, making the kale tender. This process also aids in removing some of the bitterness. Since baby kale is inherently tender, it does not require massaging.
You May Also Like:
- Winter Salad Recipe
- Spinach Salad with Pears, Cranberries and Pecans
- Spinach Salad with Strawberries, Pomegranate Arils, and Feta
- Blue Cheese Salad Dressing
- More of the Best Salad Recipes
Massaged Kale Salad
A massaged kale salad with cherry tomatoes and sunflower seeds
Ingredients
- 10 ounces baby kale or regular kale with stems and ribs removed*
- Juice of one lemon
- ¼ cup extra-virgin olive oil, plus more for drizzling
- Kosher salt
- 2 teaspoons honey
- Freshly ground black pepper
- 1-pint grape tomatoes, cut in half
- 2-3 tablespoons salted sunflower seeds
- ½ cup dried cranberries (Crasins)
Instructions
- In a glass measuring cup, whisk the lemon juice with the honey and black pepper to taste. Slowly drizzle in the olive oil, whisking constantly to allow for emulsification.
- Drizzle the kale with the dressing and toss. Add tomatoes, sunflower seeds, and dried cranberries, toss again and serve.
- If using regular kale*, massage with half the lemon juice and some of the olive oil for about 2 minutes before adding the remaining ingredients.
Notes
*Massaging is optional when using baby kale.
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Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 444Total Fat: 33gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 26gCholesterol: 9mgSodium: 2038mgCarbohydrates: 34gFiber: 7gSugar: 22gProtein: 11g
Thatskinnychickcanbake.com occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although thatskinnychickcanbake.com attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe. Also, many recipes on thatskinnychickcanbake.com recommend toppings, which may or may not be listed as optional and nutritional information for these added toppings is not listed. Other factors may change the nutritional information such as when the salt amount is listed “to taste,” it is not calculated into the recipe as the amount will vary. Also, different online calculators can provide different results. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe. You are solely responsible for ensuring that any nutritional information obtained is accurate.
64 Comments on “Kale Salad with Cranberries”
I love kale salad, I eat one once a week! However I haven’t done your method, I usually just toss and go!
This salad is so fresh and delightful…Definitely, an ideal summer dish!!!
Meditation in a salad 🙂 I know it is a craze but you are only the 2nd I see. I have to try it, looks very nice.
Dear Lizzy, I grew up with dishes like this. My mom always made a first dish that was similar. I love this with delicious crusty bread and lots of grated cheese. Blessings dearest. Catherine xo
I had no clue that “massaged kale” was truly massaged!
Love the honey in the salad – Great idea!
THis looks and sounds fabulous Liz, I just noticed that my local grocery store is carrying baby kale and picked some up yesterday — perfect timing.
Well Lizzy you beat me! I have yet to make/eat Kale. But this really must change and this looks like a great place to start!
massaging Kale? alright… =)
The salted sunflower seeds are a brilliant addition to the salad. That will give some crunch and a different texture choice while enjoying the salad. Nice one Liz!
I love the changes you’ve made.. I’ve never massaged my kale, I wonder if it is to soften the texture? Baby kale is much more palatable for my taste, but not easy to find. I so wish I had those CSA deliveries.. I must look into that here!! Lovely photos today!! xx
What an interesting salad! Massaged Kale is a new one for me, thanks for sharing! I’ve learnt something new today!
This is perfect timing – I have lovely Kale in the garden and have been wondering how to serve this. Tonight’s salad! Thanks Liz.
I’m planning to make a kale salad tonight. I had no idea that massaged kale was actually massaged… hmm maybe I should try this on ours tonight.
LOL…not used to seeing green over here, but I think I like it!! I’ve got a big bag of kale in the fridge dying to be used!
Love your salad! How simple, nutritious and perfectly easy! We’re going to feature this on our Facebook page and link here so people can see how you made it, and your lovely photography. Please come LIKE us on Facebook for more recipes and tips on super healthy greens like kale, chard, beet, mustard, turnip, collard and other green leafies.
–Your friendly Southern California farmers at Cut ‘N Clean Greens
Hmm. Apparently I missed this memo altogether because I had no idea people were fondling their greens this way. 🙂 Usually kale is too bitter for me and only the oven roasting (kale chips) makes it sweet enough. Maybe I need to massage it?
I’m still scared of kale…
It’s really massaged? I thought that was just a name for, I don’t know, stirring vigorously. It looks amazing. I love your changes too. I’m not a mango fan but I’d jump all over the tomato idea.
LOL. I’ve been enjoying kale for quite a while now but had no idea people were literally massaging the greens…Thank you for bringing me up to speed, Liz =)
Your choice of seeds and tomatoes look to be a good dress up for kale =)
You make the prettiest salads
I have yet to try a massaged kale salad but I think yours would strongly convince me to give it a try ;). Love the sunflower seed topping!