Mango Kale Salad

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  • Kale Salad with Mango in a white plate.

    Do you eat kale?  If you say “what’s kale?”, you are not alone.  I’ve never heard of it growing up in Japan, and even after I moved to the States.  I never actually ate kale until 2  years ago.  I saw many kale recipes on food blogs and one day I gave it a try and I really liked it.  I’ve made kale chips and Kale Soup before and this time I made this delicious Mango Kale Salad.

    Kale Salad with Mango in a white dish.

    My mom used to tell me vegetables with deep color have a higher concentration of nutrients and I have always been pretty good about eating my veggies.  Now that I’m mom, I try my best to feed my family nutritious food and serve them all kinds of veggies.

    Why is Kale Good for You

    Kale, also known as borecole, is one of the healthiest vegetables.  One cup of chopped kale contains just 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K (source).  It also has cancer fighting Phytonutrients and sulforaphane, lutein for healthy eyes, fibers, carotenoids, and a good source of copper, potassium, iron, manganese and phosphorus (source).  Kale is a super powerful green food!

    But how about the flavor?  This leafy green vegetable is a bit bitter and has a mild earthy flavor, but not as pungent as mustard greens.  Even if you have a doubt, I think it’s worth giving it a try for the sake of good nutritious value.  You may actually enjoy eating it, like my husband who was pleasantly surprised how delicious it was.

    Softening Kale Leaves

    When I saw this kale salad recipe, I knew this was my next kale recipe that I wanted to try.  Eating raw kale was a new idea to me and I was very intrigued.  I actually like kale in salad the best among all the kale recipes I tried; it’s the easiest and quickest kale recipe, and it is really yummy!  By massaging the kale with seasonings, it loses the hard leafy texture and becomes silky smooth.

    I’m really happy to share a recipe with wonderful nutritious value that I enjoy.  I am hoping that I inspire you to try kale and that you will enjoy it as much as I do!

    Massaged Kale Salad with Mango in a white dish.

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    Massaged Kale Salad with Mango | Easy Japanese Recipes at JustOneCookbook.com
    Massaged Kale Salad with Mango
    Prep Time
    10 mins
    Total Time
    10 mins
     
    Course: Salad
    Servings: 2
    Ingredients
    • 3 cups kale (stalks removed and discarded, thinly sliced leaves)
    • ½ lemon (squeezed, save juice)
    • 2 Tbsp blood orange infused olive oil (or replace with extra virgin olive oil, see Notes)
    • Kosher salt
    • Freshly ground black pepper
    • 1 champagne mango (diced small)
    Instructions
    1. Gather all the ingredients.

      Massaged Kale Salad with Mango Ingredients
    2. Combine all ingredients except for mango in a large bowl.
      Massaged Kale Salad with Mango 1
    3. Using your hands massage the kale until soft, about 1 minute.
      Massaged Kale Salad with Mango 2
    4. Add chopped mango, toss all together, and serve.
      Massaged Kale Salad with Mango 3
    Recipe Notes

    Blood orange infused olive oil: For this recipe, I use blood orange fused olive oil. You can use extra virgin olive oil and squeeze a bit of orange juice for similar flavor.

    Adapted from Jeanette’s Healthy Living, originally from Food Network

     

    All images and content on this site are copyright protected. Please do not use my images without my permission. If you’d like to share this recipe on your site, please re-write the recipe in your own words and link to this post as the original source. Thank you.

     

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