Massaged Kale Salad with Blueberries

One bowl is all you will need for this amazing, Massaged Kale Salad with Blueberries. It is full of flavor and nutrients for an easy one bowl salad you’ll love! Add your favorite protein and it is a meal! This would be amazing with grilled salmon or bbq'd ribs.


2 bunches kale (Red, Tuscan, or Curly), rinsed. We like a combination.

1+ Tablespoons extra-virgin olive oil

Pinch of sea salt

2+ teaspoons lemon juice

1 cup blueberries

1/2 cup crumbled feta cheese

1/4 cup pine nuts or roasted sunflower seeds

1 cup chopped spring veggies (zucchini, asparagus, broccoli, or celery, etc.)

Splash of balsamic vinegar

Crushed black pepper to taste


  1. Strip the washed kale leaves from the thicker stems.
  2. Crumple the leaves into a bunch and slice them into shreds and fine as you can then cut crossways.
  3. Place the chopped leaves into a large bowl with 1 Tablespoon of olive oil, sea salt, and lemon juice. Using two hands, massage the kale until it is soft and tender. They will turn a beautiful dark green
  4. Add the remaining ingredients to the bowl, and toss.
  5. Storage – Once prepared, this recipe will stay fresh in the fridge, covered, for up to 3 days.

Blueberry Vinaigrette


1/2 cup blueberries fresh

3 tablespoon olive oil

2 tablespoon lemon juice

1 teaspoon honey

1 teaspoon balsamic vinegar

2 tablespoon water

1/8 teaspoon salt or to taste

1/4 teaspoon pepper or to taste

Blend all ingredients in the blender. Ready to serve, drizzle over salad


Options; Top this salad with your favorites;  pecans, goat cheese, pears, and the blueberries would also be amazing!

Nutrition Information:

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.

Serving: 219servingCalories: 276kcal (14%)Carbohydrates: 23g (8%)Protein: 7g (14%)Fat: 20g (31%)Saturated Fat: 4g (25%)Cholesterol: 11mg (4%)Sodium: 420mg (18%)Potassium: 691mg (20%)Fiber: 4g (17%)Sugar: 9g (10%)Vitamin A: 9056IU (181%)Vitamin C: 118mg (143%)Calcium: 204mg (20%)Iron: 2mg (11%)

Course:Lunch, SaladCuisine:AmericanKeyword:blueberry vinaigrette, kale, kale salad, salad

Total Time: 10 minutes Yield: 4 1x Diet: Vegetarian

Adapted from Author: Lindsay Cotter