Superfood Kale Avocado Salad with Raw Olives

December 12, 2012

in Soups, Salads & Sides

Superfood Massaged Kale Avocado Salad

It’s no secret that like so many health-conscious food bloggers, I love kale. Part of this I attribute to my dad, who frequently cooked side dishes like collard greens and caramelized onions when I was a kid. I actually don’t think he cooked kale all that often, but collards definitely set the stage for liking the more subtle kale.

It wasn’t until a couple of years ago that I started appreciating kale in its raw form. Aside from enjoying it sauteed or as chips (life-changing!), I wasn’t even aware that it would be anything other than tough and bitter in something like a salad. And that’s when I started seeing recipes for massaged kale everywhere. Massaged kale is like what pumpkin is to food blogs in the Fall – overdone, but so damn good, at least in my opinion.

I could happily eat kale massaged with a little lemon juice and avocado all on its own, but it’s even better when tossed with some extra veggies, fruit, and nuts or seeds. So, I was thrilled when Sunfood recently offered to send me some samples of their organic, raw cashews, black botija olives, and a few other ingredients to make some seriously delicious salads and snacks. They also happened to include a recipe card for a Superfood Kale Avocado Salad that I tried, loved, and asked if I could share.

Massaged Kale Avocado Salad

I didn’t have all of the ingredients to follow their recipe exactly, so I omitted the tomato, sprouts, and herbs, and opted for a couple of tablespoons of dulse flakes instead of fresh dulse. Nonetheless, this salad was filled with flavor (the Botija olives are intense – in a good way!), lots of different textures, and a little sweetness, thanks to the goji berries.

I know the recipe says it serves one to two people, but I devoured this for lunch all on my own. I also just really love big salads, so…maybe it does serve two? Still, it wouldn’t hurt to double the recipe. If you have leftovers, massaged kale is even better the following day.

Superfood Kale Avocado Salad with Raw Olives
Recipe type: Salad
Prep time: 
Total time: 
Serves: 1-2
This recipe is simple, versatile and packed with detoxifying greens and nutrient-dense superfoods. You can vary the type of greens, sprouts, herbs and veggies according to what is in season. As far as superfoods go, the more the better!
  • 1 Head of Kale
  • ¼ Tsp. Salt
  • 1 Lemon, squeezed
  • 1 Tomato, chopped
  • ½ Carrot, chopped
  • ½ Avocado
  • ¼ C. Black Botija Olives, pitted & chopped
  • ¼ C. Fresh Dulse
  • Handful of Sprouts
  • Handful of Goji Berries
  • Handful of Fresh Herbs
  • Handful of Raw Cashews
  1. First, take the kale off of the stems. Place it in a large bowl and put the salt on the leaves.
  2. Start massaging the leaves so that the salt starts to “cook” the leaves, i.e., break down the leaves so that they are “wilted”.
  3. Next, massage the leaves with the lemon juice.
  4. Then, massage the leaves with the avocado until it's well incorporated.
  5. Taste. You might need more lemon juice or more salt.
  6. Place it in a serving bowl and add the rest of ingredients, tossing to combine.
  7. Enjoy!


{ 15 comments… read them below or add one }

Amberly December 12, 2012 at 1:45 pm

Oooh massage the kale with avocado, huh? That sounds amazing! And I looove olives (and this kind sounds especially good) so I definitely want to try this out. I’m unfamiliar with dulse so I’ll be googling that now… ;)


Amanda December 12, 2012 at 2:13 pm

If you use avocado to massage the kale, it eliminates the need for salad dressing. So good!
The dulse flakes I use have a fairly strong seaweed flavor, so it’s a bit of an acquired taste, but it’s growing on me. :) Dulse is also a really good source of protein and minerals like iodine.


Michelle Collins December 12, 2012 at 2:27 pm

This looks so nutritious and delicious! I only recently got into kale, but now I find myself craving it.


Amanda December 12, 2012 at 2:38 pm

My cravings seem to rotate between kale and chocolate. ;)


J December 12, 2012 at 4:31 pm

I eat SO much kale but have never done the massagey bit, despite seeing it everywhere. Need to get cracking on that.

Salad looks amazzzzzing!



The Squishy Monster December 13, 2012 at 2:05 pm

Two of my favorite things…YUM!


Amanda December 13, 2012 at 2:54 pm

I love your blog name! :)


Kathy Steger December 13, 2012 at 5:46 pm

Looking at this salad made me salivate. Haha :)


Amanda December 13, 2012 at 7:34 pm

Understandable. It’s a good salad. :)


Herbivore Triathlete December 13, 2012 at 8:23 pm

I’ve read numerous recipes using avocado to massage the kale, but have not tried it yet myself. I did recently use lemon and hemp oil to massage kale and make a huge ass salad. I agree that it’s definitely better the next day. I’ve got some goji berries in my pantry and kale in my fridge, looks like this salad will be on the menu this weekend. All for me of course!


Herbivore Triathlete December 13, 2012 at 8:24 pm

Oh and I’ve got dulse powder too, definitely an acquired taste, smells like fish food, lol.


Amanda December 14, 2012 at 9:32 am

hahaha You’re so right! It does smell like fish food!


Cinnamon @ eatpraytri December 14, 2012 at 12:40 am

I actually just bought a bunch of kale and was going to look up a recipe to “massage” it. You saved me a step! Thx! ;-)


Amanda December 14, 2012 at 9:32 am

Awesome! :)


Super foods January 24, 2013 at 6:32 am

Its looking very delicious. I will definitely try this. Thanks for sharing with us.


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