What do kale and massages have in common?

Close your eyes for a minute.  Imagine the feel of warm hands working their way over your shoulders and body, soothing out your sore muscles and leaving your skin feeling soft and velvety. Look in the mirror and notice how your face looks clearer and brighter. Does your mood seem just a bit “sweeter” than before?

Ahh, the wonders of a great massage. But what does this have to do with KALE, you ask?

Just think of kale as the “tense” version of you.

Cause let’s be honest. This wonder-veggie often DOES taste a bit bitter; the leaves ARE sometimes rough and washed out looking. You may want to like it, but it’s not always, well, so likable.

Trust us, it’s NOT you. It really all boils down to the preparation.

Enter, MASSAGED KALE (sometimes known as rubbed kale). The reality is, your kale needs a little TLC just like you do to get softer, brighter, and sweeter. So give it some lovin’!

Here’s the simple method:

  1. With a bunch of kale (any kind), cut out the thick stem in the middle. Roll up the leaves and cut into fine shreds, so the pieces are very tiny.
  2. Place the shredded kale in a bowl and add a dash of sea salt and about a teaspoon of olive oil. Then take your hands and literally massage the kale for at least a minute or two. As you work the kale with your hands, you will immediately notice the leaves turning bright green and softening (rubbing the kale also sweetens it). And viola, that’s it! It can then be used as the base to any salad.

Give the method a whirl with this delicious massaged kale salad HERE.

If you want to improve the taste of your cooked kale, one great method is to first lightly STEAM the kale before sautéing it. Then gently sauté in a little olive oil, garlic, and chicken broth, topped of with a dash of sea salt. Or try THIS recipe, using kale in place of the Swiss chard.


Is kale all it’s cracked up to be?
Given all the hype around this famous leafy green, does it really deserve all the accolades?
We are fans of ALL leafy greens, though kale does pack an impressive punch. One cup of raw kale delivers well over 100% of the RDA of vitamin A, C, and K. It also has a good amount of magnesium, potassium and calcium.
One of our favorite qualities of kale is that it’s a member of the cruciferous family. Veggies in this family are loaded with two cancer protective substances – indole-3 carbinol and sulforaphane (also found in broccoli, Brussels sprouts, cabbage and others).
We talk a lot about crucifers and share how to fit them into your diet in our PM Meal Mastery™ program, a scientifically-backed nutrition plan for optimal health, energy, and confidence after menopause. PM Meal Mastery is the nutritional program for post menopausal women who want to fuel their bodies, feel their best, and live an active, engaged life.
stephanie goodman and jane schwartz


Jane and Stephanie, creators of The Simply Nourished Solution™, are nutritionists who help women over 50 go from overweight, frustrated, and inflamed to lighter and healthier so they can be more active, feel good in their bodies, and live the second half of life with energy and confidence. Their 3-pronged approach, which can fit into any lifestyle, encompasses not only wholesome energizing foods but powerful habit and mindset shifts.


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