Vegan Massaged Kale Avocado Salad

by Jill Dalton

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 2 votes
Servings 4 people
Prep 10 minutes
Total 10 minutes

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  • 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.
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Nutrition info

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

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Marcy Powell June 13, 2017 - 8:53 pm

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.

Jill Dalton June 13, 2017 - 10:01 pm

That is fantastic! I will keep my good thoughts with you. Let me know if you have any recipe requests🤗

BeckyInTexas July 25, 2017 - 8:09 am

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!

Susan September 30, 2017 - 8:53 pm

In the video you didn’t add the Bragg’s as shown in the recipe? Do you still use that on yours?

Jill Dalton September 30, 2017 - 10:10 pm


Jackie October 1, 2017 - 12:30 am

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.

Christine December 11, 2017 - 2:21 pm

Hi Jill! Made this last night for dinner. We loved it. I can see myself becoming addicted. 😊

Jill Dalton December 11, 2017 - 7:14 pm

Yay! What a wonderful thing to be addicted to right?

Anabel March 6, 2018 - 6:12 pm

I tried this today and it was so delicious. Massaging really makes a difference! so simple so good.

Jeni March 24, 2018 - 4:59 pm

OH wow, I love this! Thank you so much for sharing. Super delicious and easy.

Sarah September 27, 2018 - 2:01 am

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.

Emmanuel Jean-Philippe November 2, 2018 - 6:10 pm


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,

Jill Dalton November 3, 2018 - 10:07 am

Thank you Emmanuel =)

Troy Bent October 10, 2018 - 1:43 pm

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.

Jill Dalton October 14, 2018 - 6:18 pm

That is a great idea!

Kim November 6, 2018 - 2:56 pm

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 🙂

Jill Dalton November 6, 2018 - 4:33 pm

Not sure what to tell you. I don’t really know a substitute that would work =(

Becca February 23, 2022 - 4:24 pm

It won’t be the same but I e done something similar with hummus and that’s good too! Do you digest chickpeas well?

Kelly F December 9, 2018 - 11:35 am

Can this be prepped ahead for a day or two?

Jill Dalton December 10, 2018 - 9:40 am

It starts looking pretty brown and unappetizing the longer it sits. =(

Heide February 1, 2020 - 12:14 pm

Watching your video makes me so happy. WFPB feels so good! Thank you, I’m excited to try a new massaged kale salad!


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