Healthy Lifestyle Diets Healthy Vegetarian Recipes Vegetable Recipes for Vegetarian Diet Healthy Vegetarian Kale Recipes Massaged Kale Salad with Grapes & Cheddar 4.5 (2) 2 Reviews The kids participating in the California Farm to School Network who inspired this salad knew that they could make kale more tender and appealing to fellow students by massaging it first to break down tough cells in the plant. You probably won't find crumbled Cheddar at your market, but all you have to do is buy the cheese as a brick and then slice before breaking it into little chunks. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on March 5, 2020 Print Rate It Share Share Tweet Pin Email Prep Time: 15 mins Total Time: 15 mins Servings: 4 Yield: 4 servings Nutrition Profile: Egg Free Gluten-Free High Fiber Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Ingredients 3 tablespoons lemon juice 2 tablespoons extra-virgin olive oil 1 tablespoon honey ¼ teaspoon kosher salt ⅛ teaspoon ground pepper 8 ounces kale (1/2 large bunch), stemmed and torn (10 cups) 1 cup halved grapes ½ tablespoon toasted pepitas ¼ cup crumbled Cheddar cheese Directions Whisk lemon juice, oil, honey, salt and pepper in a large bowl. Add kale and massage until it's bright green and shiny and the volume is reduced by about half. Add grapes, pepitas and Cheddar and toss to combine. Rate it Print Nutrition Facts (per serving) 249 Calories 18g Fat 19g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 2 cups Calories 249 % Daily Value * Total Carbohydrate 19g 7% Dietary Fiber 3g 12% Total Sugars 12g Added Sugars 12g 24% Protein 9g 18% Total Fat 18g 22% Saturated Fat 4g 18% Cholesterol 7mg 2% Vitamin A 5778IU 116% Vitamin C 74mg 83% Folate 85mcg 21% Sodium 224mg 10% Calcium 150mg 12% Iron 2mg 13% Magnesium 32mg 8% Potassium 370mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved