Your Recipe

Massaged Raw Kale Salad

Ingredient Amount Calories
Lemon juice 14.4g 3kcal
Kale 198g 69kcal
Olive oil 14g 124kcal
Cheese, parmesan, grated 33g 139kcal
Salt, kosher 0.5g 0kcal

Recipe Instructions:

Ingredients
1 bunch kale (preferably dinasaur (lacinato), ribs removed and discarded (6 oz total without ribs))
1 tbsp extra-virgin olive oil
1/2 tsp kosher salt
1 tbsp freshly squeeze lemon juice (from 1/2 lemon)
1/3 cup fresh grated Parmesan cheese (Parmigiano-Reggiano)
Instructions
Slice the kale into 1/4-inch thin ribbons.
In a large bowl combine the kale with oil and salt.
Using your hands, massage the kale for 3 minutes until the kale softens.
Toss with the lemon juice and grated cheese and serve.

Nutrition Facts
Portion Size 65 g | ml
Amount Per Portion 84
351
kcal
kilojoules
% Daily Value *
Total Fat 6.6g 8%
Saturated Fat 1.9g 9%
Sodium 220mg 10%
Total Carbohydrate 3.4g 1%
Dietary Fiber 2g 7%
Sugar 0.6g
Protein 3.9g 8%
Vitamin D 0mcg 0%
Calcium 199mg 15%
Iron 0.9mg 5%
Potassium 191mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 138.105 mcg 15%
Thiamin [B1] 0.059 mg 5%
Riboflavin [B2] 0.201 mg 15%
Niacin [B3] 0.594 mg 4%
Pantothenic acid [B5] 0.226 mg 5%
Vitamin B6 0.081 mg 5%
Cobalamin [B12] 0.111 mcg 0%
Floate [B9] 31.41 mcg 0%
Vitamin C 47.626 mg 53%
Vitamin D 0 mcg 0%
Vitamin E 0.836 mg 6%
Vitamin K 195.685 mcg 163%
Betaine 0.169 mg 0%
Choline 1.605 mg 0%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 3.4 g 1%
Sugars 0.6 g 1%
Dietary fiber 2 g 7%
Carbohydrate 2.4 g 0%
Net carbs 2.9g
Aminoacids
Nutrient Amount DV
Alanine 0.073 g 0%
Arginine 0.081 g 0%
Aspartic acid 0.13 g 0%
Cysteine 0.019 g 0%
Glutamic acid 0.164 g 0%
Glycine 0.07 g 0%
Histidine 0.085 g 0%
Isoleucine 0.087 g 0%
Leucine 0.101 g 0%
Lysine 0.087 g 0%
Methionine 0.014 g 0%
Phenylalanine 0.074 g 0%
Proline 0.086 g 0%
Serine 0.061 g 0%
Threonine 0.065 g 0%
Tryptophan 0.017 g 0%
Tyrosine 0.051 g 0%
Valine 0.079 g 0%
Minerals
Nutrient Amount DV
Calcium 198.91 mg 15%
Copper 0.03 mg 3%
Fluoride 0 mcg 0%
Iron 0.85 mg 5%
Magnesium 19.44 mg 5%
Manganese 0.46 mg 20%
Phosphorus 79.82 mg 6%
Potassium 191.18 mg 4%
Selenium 3.34 mcg 6%
Sodium 219.88 mg 10%
Zinc 0.55 mg 5%
Other
Nutrient Amount DV
Water 49.571 g 0%
Ash 1.36 g 0%