Massaged Kale Salad – Easy to Make Recipe

Massaged kale fennel salad recipe

Do you want a new easy gut health kale salad recipe to try? These kale salad ideas are nourishing and give 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 salad recipe with a piece of grilled chicken breast for an easy lunch. Please continue reading for the full massaged kale salad recipe below.

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

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 massaged kale gut health 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 olive oil and lemon juice into the salad 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. I love creating new gut health kale salad ideas for you guys to try out.

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 eat better and have no digestive issues, 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 share more information, tips and recipes to help you live a happier, healthier life.

Learn to Make an Easy Gut Health Kale Salad Recipe!

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Massaged kale fennel salad recipe

Massaged Kale Salad Recipe – Gut Health Salad

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


This gut health salad idea is 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
  • 1/4 cup extra virgin olive oil
  • 1 cup shredded carrots
  • 1 cup chopped celery
  • 1/2 cup thinly sliced fennel
  • 1/4 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 gut health salad recipe, let me know in the comment section below. Do you want to try out any more gut health recipes or some more gut health salad ideas? Let me know, and I can create new recipes for you.

I would also 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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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 has inspired many to make positive healthy lifestyle changes. The holistic nutrition blog focuses on the importance of a balanced lifestyle. Holistic living addresses the whole person's lifestyle, including physical, mental, social, and spiritual.

You can achieve a healthy gut, learn how to restore healthy gut flora by learning my healthy nutrition tips on my gut health holistic nutrition blog, recipes, and follow my healthy gut diet plans, guides, and programs. 

Holistic Nutritionist, Health & Wellness Coach & Gut Health Nutritionist

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

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