4 Seasons Massaged Kale Salad

Prep time: 5-10 minutes

Cook time: n/a

Difficulty: easy

This salad is our favorite way to eat kale! The act of massaging the salad dressing into the leaves makes the kale soft and tender. I add different toppings depending on the season – try all four to find your favorite!

Base Salad Ingredients

  • 1 large head of kale (or bag of prewashed/chopped kale)
  • 2 TBSP olive oil
  • 2 TBSP balsamic vinegar
  • 1 TBSP stone ground mustard
  • 1-3 tsp maple syrup (to taste)

Base Salad Directions

  1. Wash kale thoroughly remove leaves from stems 
  2. Pat kale dry and tear into bite-sized pieces
  3. In a mason jar, add olive oil, vinegar, mustard, and syrup. Screw on lid and shake to combine
  4. Drizzle dressing over kale and massage into leaves with hands- don’t be afraid to really get in there!
  5. Add other ingredients as desired – see below


  • Top with strawberries, sliced almonds, and crumbled feta


  • Top with sliced peaches, pine nuts, and fresh basil


  • Top with diced butternut squash (buy it frozen and pop it in the microwave!), chopped walnuts, and shaved parmesan


  • Top with beets (this brand does the work for you!), sliced almonds, and goat cheese

Published by Kelli Yates, RDN, LD, CLT

Kelli Yates, RDN, LD, CLT is a Registered Dietitian Nutritionist specializing in holistic migraine management and fellow migraineur!

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