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Massaged Kale Salad

Massaged Kale Salad

Servings: 4


  • 1 bunch kale
  • cup extra virgin olive oil
  • ¼ cup lemon juice
  • 2-3 cloves garlic minced
  • ½ cup Parmesan cheese grated
  • ¼ tsp salt
  • pepper, to taste

Optional toppings

  • sliced avocado
  • dried cranberries
  • diced apples
  • roasted sunflower seeds
  • roasted pumpkin seeds


  • Wash produce.
  • Strip kale leaves off the stem and tear into bite-sized pieces. Place in a large bowl.
  • Add remaining ingredients, except Parmesan cheese, and massage with hands for 3–5 minutes. The leaves will soften and turn a darker green, and the volume will reduce by about half.
  • Top with Parmesan cheese and toss.
  • Add optional toppings as desired, and serve.


The small intestine is lined with bitter receptors identical to the tongue’s taste receptors. When bitter compounds bind to these intestinal receptors, glucose transport is regulated. Including bitter foods, like kale, in your diet can help manage diabetes.