Kale and Mango Salad


Yes, I am massaging my kale! Massaging the kale softens its fibrous texture. This is particularly helpful if you’re serving raw kale. Kale is a very trendy vegetable right now, but is quite nutritious. It actually has more than twice the amount of vitamin C as an orange. There are many kale recipes available, but I like this recipe because it combines sweet, juicy mango and lightly salted seeds.

  • 1 bunch kale (black kale is especially good), stalks removed and discarded, leaves thinly sliced
  • 1 lemon, juiced
  • 1/4 cup extra-virgin olive oil, plus extra for drizzling
  • Kosher salt
  • 2 teaspoons honey
  • Freshly ground black pepper
  • 1 mango, diced small (about 1 cup)
  • Small handful pepitas (pumpkin seeds), about 2 rounded tablespoons

In large serving bowl, add the kale, half of lemon juice, a drizzle of oil and a little kosher salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you make the dressing.

In a small bowl, whisk remaining lemon juice with the honey and lots of freshly ground black pepper. Stream in the 1/4 cup of oil while whisking until a dressing forms, and you like how it tastes.

Pour the dressing over the kale, and add the mango and pepitas. Toss and serve.

Source: Food TV



  1. Michael

    Literally just ate this. Very light and refreshing. Mango adds a nice touch. Kale tasted very massaged. Haha. I am jealous of Pam’s kids because they get to eat this stuff every night.

  2. I recently tried to replicate a delicious salad I had on vacation – my first kale salad ever! It didn’t quite taste the same. After reading this, I think it had to be the massage that made the difference, so I can’t wait to try it again. And I love the addition of the honey and pumpkin. Being healthy can truly be delicious! Thanks for this recipe.

    Sent from my iPhone

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