Easy To Make Massaged Kale with Fennel Salad

Massaged kale fennel salad recipe
Massaged kale with fennel salad. Kale with fennel salad. Kale salad. Gut health recipe. Massaged kale salad.

Do you want a new easy gut health kale salad recipe to try? This salad is delightfully nourishing and gives you all the benefits of kale, without digestive distress. When you massage kale, you break down the tough fibers in the cell wall that make raw kale hard to digest. I love eating this massaged kale with fennel salad with a piece of grilled chicken breast for an easy lunch.

When I started eating healthy I couldn’t digest kale well. It upset my digestion and I didn’t get what all the fuss was about. If this happens to you, the solution is to either steam your kale or massage it. This kale salad recipe is one of my favorites because you still get all the amazing benefits of raw kale: enzymes, magnesium, vitamin C, and more.

Massaging nourishing oil and lemon juice into the kale also helps make the nutrients more bioavailable and easier to assimilate. Plus, it tastes delicious and can be paired with grilled chicken or fish for a classic healthy meal.

If kale is something that’s hard to digest for you, there might be a deeper issue that needs to be addressed. If you want to be able to eat whatever you want and have no digestive issues, you need to check out my Restore Your Gut Health program. These principles have truly transformed my life as well as countless others.

Check out my new comprehensive program Restore your Gut Health, details here

Or join me on my Facebook page, Eat Your Nutrition, where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

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Massaged kale fennel salad recipe

Massaged Kale with Fennel

  • Author: Laura Villanueva
  • Total Time: 5 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian


This salad is delightfully nourishing and gives you all the benefits of kale, without the digestive distress.


  • 1 bunch kale, chopped (4 cups)
  • 1 large lemon, juiced
  • 1 large garlic clove, minced
  • ¼ cup extra virgin olive oil
  • 1 cup shredded carrots
  • 1 cup chopped celery
  • ½ cup thinly sliced fennel
  • ¼ cup pine nuts
  • Sea salt and black pepper to taste


1. Add kale to a large mixing bowl along with lemon juice, garlic, olive oil, salt, and pepper. Using clean, bare hands, massage the kale until it is wilted (about 2 to 3 minutes).

2. Once the kale is ready, top your salad with carrots, celery, fennel, and pine nuts. No extra dressing is needed.


If you want to add a dressing, try my easy to make apple cider vinegar salad dressing.

  • Prep Time: 4 minutes
  • Cook Time: 1 minute
  • Category: Salads
  • Method: Chopped
  • Cuisine: American


  • Serving Size: 1
  • Calories: 222
  • Sugar: 2.4 grams
  • Sodium: 113 mg
  • Fat: 18.5 grams
  • Carbohydrates: 14 grams
  • Fiber: 3.2 grams
  • Protein: 3.9 grams
  • Cholesterol: 0 mg

Keywords: salad, kale salad, restore your gut health


If you make this massaged kale with fennel salad let me know in the comment section below. Do you want to try out any more gut health recipes? Let me know and I can create new recipes for you. I also would love to hear what you think or take a photo and tag me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva


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Hi, I'm Laura.
Your Healthy Gut Nutritionist!

Certified holistic nutritionist, nutrition and wellness author, weight and gut health specialist. I teach women how to discover effective ways to become the healthiest version of themselves.

My refreshing new approach to nutrition and healthy living have inspired many to make positive healthy lifestyle changes. You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips, recipes, and follow my healthy gut diet plans, guides, and programs. 



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