• “Massaged” Greens


"Massaged" Greens

By MCFM Nutrition Interns

Makes 4 servings.


  • 1 bunch dark leafy greens, ribs removed (kale, chard, or mixed)
  • 2 Tablespoons olive or sunflower oil
  • Juice of ½ lemon (about 1 Tablespoon)
  • ¼ cup green onions (can also use 1-2 cloves garlic, minced)
  • Salt/pepper to taste


Rinse greens then dab dry with kitchen towel. Chop the leaves thinly and place in a large bowl.

Meanwhile, in a small bowl; whisk chopped green onions (or garlic), oil, lemon juice, and salt and pepper until well mixed for the dressing.

In a large bowl, mix the chopped greens with the dressing and use tongs or hands to mix thoroughly. Keep mixing/massaging until leaves become softened (about 5 minutes).

Nutrition Tips

–Greens like Swiss chard and kale are packed full of nutrients, including vitamin A (beta carotene) which is great for healthy skin, good vision, and immunity; and vitamin K, which is essential for wound healing and brain health. Both of vitamins are fat soluble, meaning they need fat for absorption so dressing your salad with an oil-based dressing is an awesome way to ensure you’re getting your daily vitamins with delicious greens!

*Add a whole grain to this salad to make it a more hearty and protein- packed dish, such as farro or wheat berries. If you are looking to make a gluten-free salad, try quinoa!

*You can also add seeds or nuts to this salad, dried or fresh fruit, and grated aged cheese, such as Parmigiano Reggiano.

*Option not included in the nutrition facts.

Nutrition Facts: Serving Size 1 cup (57g), Calories 70 (Calories from fat 60), Total Fat 7g (Saturated Fat 1g, Trans Fat 0g), Cholesterol 0mg, Sodium 115mg, Total Carbohydrate 2g, Dietary Fiber 1g, Sugars 1g, Protein 1g, Vitamin A 45%, Vitamin C 25%, Calcium 2%, Iron 4%

Nutrition Facts provided by Allina Health.

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