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Massaged Kale & Citrus Salad

Massaged Kale & Citrus Salad is a bright salad made with kale, orange, and lemon.

Hand-drawn illustration of a bowl of massaged kale salad tossed with fresh orange segments
10 min
Total
1
Serves
Easy
Effort
Per serving
90
Cal
4g
Protein
19g
Carbs
6g
Fiber
11g
Sugar
1g
Fat
0g
Sat Fat
30mg
Sodium
590mg
Potassium

Estimated per serving - calculated from USDA FoodData Central and will vary with your portions.

Dietitian’s tip

Kale and orange are both fiber-rich and low on the glycemic scale - a salad that fills you up without spiking blood sugar.

Heart DiseaseMediterraneanNo-Cook

Ingredients

  • •2 large handfuls kale, stems removed, chopped
  • •1 orange, segmented
  • •squeeze of lemon
  • •pinch of citrus spice blend
  • •drizzle of olive oil

From your pantry: olive-oil.

Method

  1. 01

    Massage the chopped kale with olive oil and lemon until softened.

  2. 02

    Toss with the orange segments and a pinch of citrus spice blend.

Dietitian’s notes

  • →Massage the kale with a little olive oil and lemon for a couple of minutes - it softens the leaves and takes away the bitterness, no cooking needed.
  • →Fresh orange segments add natural sweetness so you don't need a sugary dressing.
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