No, you don’t need to massage kale before cooking. Massaging and cooking kale both achieve the same effect: breaking down the vegetable’s fibrous texture and tenderizing its leaves. Therefore, you only need to choose one process or the other before consuming this cruciferous vegetable.
However, there are some nuances to consider when deciding between massaging and cooking kale:
Massaging:
- Pros:
- Enhances the flavor and texture of raw kale, making it more palatable in salads.
- Doesn’t require heat, preserving more nutrients.
- Can be done quickly and easily with your hands.
- Cons:
- Not suitable for cooked kale dishes.
- May not be as effective as cooking in breaking down the toughest fibers.
Cooking:
- Pros:
- Softens kale more effectively, making it ideal for cooked dishes.
- Can be used in a wider variety of recipes.
- Kills any bacteria present on the kale.
- Cons:
- May destroy some of the nutrients in kale.
- Requires more time and effort than massaging.
Here’s a quick decision tree to help you choose:
- Do you want to eat the kale raw?
- Yes: Massage the kale.
- No: Cook the kale.
- How much time and effort are you willing to put in?
- Limited time: Massage the kale.
- More time available: Cook the kale.
Additional considerations:
- The type of kale: Curly kale and lacinato kale are best for massaging, while baby kale is more delicate and doesn’t require massaging.
- The recipe: Some recipes specifically call for massaged kale, while others require cooked kale.
Ultimately, the decision of whether to massage or cook kale is up to you. Both methods have their own advantages and disadvantages, so choose the one that best suits your needs and preferences.
Here are some additional resources that you may find helpful:
- How to Massage Kale (for a salad): https://www.walderwellness.com/how-to-massage-kale/
- What’s the Deal with “Massaging” Kale?: https://www.bonappetit.com/story/massaging-kale
HOW TO MASSAGE KALE | Preparing Raw Kale For Salads
FAQ
How long to massage kale before cooking?
Does bagged kale need to be massaged?
Does massaging kale change the taste?
Does massaged kale get soggy?
Should you massage Kale?
Massaging kale is also an easy way to infuse flavor into raw leaves without cooking and make a dish even better. Recipes like Kale Salad with Cranberries (pictured above) and Massaged Kale Salad with Grapes & Cheddar use this technique, and we think taking the extra time to enhance your next kale salad’s texture and flavor is worth the effort.
Which is the best way to eat Kale?
Kale is a high-fiber cruciferous vegetable like broccoli, Brussels sprouts, cauliflower and cabbage. These vegetables can cause gas and bloating or general digestive discomfort, especially in individuals who are just beginning to eat high-fiber cruciferous vegetables. Cooking kale, rather than eating it raw, and using recipes that call for lemon may reduce digestive side effects. Also effective in reducing gas and bloating is eating one-half teaspoon of fennel seeds(toasted, raw, or candied) after a meal when you experience gas or bloating. Drinking water after consuming a high fiber meal is recommended to help fiber pass through the digestive tract. Tuscan kale (also known as lacinato or dinosaur kale) is easier to incorporate into the diet, tastes better than other types of kale, and can be eaten raw or cooked. Kale is a nutritious high-fiber dark green vegetable that will upgrade any diet.
Should I use curly kale for massaging?
Because some kale varieties are more delicate than others, we suggest using curly kale for massaging because it’s quite hearty, fibrous, and benefits from a good massage. Lacinato kale (also known as dinosaur or Tuscan kale) can be a bit too tender and delicate in our experience, making it not as ideal for massaging.
Should you massage baby Kale?
Just let it hang out in a bowl with the dressing. And if you’re working with tender baby kale, the kind you find packed in plastic tubs with the salad greens, you definitely don’t need to massage it—that stuff is delicate enough to eat on its own, and massaging it will just wilt it in a gross way.