Massaged Kale Salad with Grapes & Cheddar


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.

Prep Time:
15 mins
Total Time:
15 mins
4 servings


  • 3 tablespoons lemon juice

  • 2 tablespoons extra-virgin olive oil

  • 1 tablespoon honey

  • ¼ teaspoon kosher salt

  • 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


  1. 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.

Nutrition Facts (per serving)

249 Calories
18g Fat
19g Carbs
9g Protein
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.

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