Vegan Massaged Kale Avocado Salad

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Vegan Massaged Kale Avocado Salad

Jill Dalton
Transitioning to a plant based diet and finding kale a bit hard to get used to? This salad will help you to fall in love with kale. You will like it so much that you will be cleaning out the grocery store’s shelves of all the kale you can get your hands onto!
When you massage the avocado, lemon juice and nutritional yeast into the kale it makes the kale really soft. It also makes it easier for you body to digest because it is breaking down the strong cell walls and making the nutrients much more available. Another benefit of massaging the kale is that it takes away a bit of the bitterness that is hard for people to get used to when they first transition to a plant based diet.
5 from 3 votes
Prep Time 10 minutes
Total Time 10 minutes
Course Salad
Cuisine American
Servings 4 people
Calories 104 kcal




  • Rinse and prepare kale into bitesized pieces.
  • Put into a large bowl.
  • Add avocado, lemon, nutritional yeast and Braggs.
  • Massage into kale until leaves are soft.


Calories: 104kcalCarbohydrates: 7gProtein: 3gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 21mgPotassium: 420mgFiber: 5gSugar: 1gVitamin A: 3321IUVitamin C: 38mgCalcium: 89mgIron: 1mg

22 thoughts on “Vegan Massaged Kale Avocado Salad”

  1. I’m so glad I found your site. This is exactly what I need. I had cancer surgery in January and I”m trying to stop my aggressive cancer by eating purely plant based with NO SOS. I opted out of chemo and radiation which they strongly recommended for me. They told me eating this way would not stop my cancer. I want to prove them wrong. Thanks for your knowledge.

    1. Hi Marcy, I’m very new to whole foods plant based cooking as well. Your comment reminded me of a show I watched awhile back called “The Gerson Miracle.” It was astounding how they were curing cancer. I believe you can find the entire movie on Netflix and/or YouTube. I’m cheering for you and praying for a speedy full recovery!

  2. Jill, this Kale Avocado salad is really does fill me up. I feel like I’m thanking you for discovering fire or creating the wheel, because Kale is that fundamental and primary to mother earth. You’ve just really made kale, with Nutri Y and Braggs, something to fully enjoy.

  3. HI, love you channel but for the sake of accuracy, you can’t make something easier to digest by breaking it with your fingers. You need stomach acid and enzymes to digest foods, your teeth masticate the food to break down the cell walls. You are making the food easier to bite into that’s it. I think you would have more people follow your channel if you where more scientifically accurate.

    1. Emmanuel Jean-Philippe


      Digestion involves the breaking apart of food in the stomach. The message breaks it into smaller pieces than original which does make it easier to digest. Jill was correct in her analogy. It’s common sense. No science needed.


      I just suscribed through your YouTube channel started my journey to eating a whole food plant based diet two weeks ago. I’m going to try this salad soon. Thank you for what you do. It’s very helpful. Keep it up!

      Best Regards,

  4. I massage the kale before i put anything on it and then I make the dressing separately. I only pour the dressing on what I am eating at the time, that way the kale I have not eaten can go in the fridge for a few days but is already massaged and ready to eat.

  5. Hello. This salad looks amazing! However, I have a difficult time digesting avocados. What other ingredient would you suggest I use as an avocado alternative? Thank you 🙂

  6. Mar 2024: OMG, this the best tasting kale salad I have ever had. I think because I made it with my hands and it was that much more satisfying.! I love the combination of the avocado with the nutritional yeast and the lemon.. and of course the kale. It was a flavor party in my mouth. I think it was so superb because I had an absolutely beautifully ripe and delicious avocado from an avocado farm and a fresh lemon from my tree. Thanks for helping me figure out a way to eat more kale.


    Keep up the good work with creating recipes with lots of greens!

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