How to Prepare Kale

This recipe is a little different today since it’s not a complete one, but a starting point for many more. Think of it as the foundation for numerous different salads and recipes which involve the king of all greens: kale. Today we’re going to learn how to prepare kale.

Kale is a rigorous, hearty, leafy green that can be hard to chew if you don’t prepare it beforehand. The benefits it holds are concealed in a tough and chewy exterior that needs to be broken down, so we’re going to figure out how to do this properly.

For today, you’re going to need only a few things to get started.


  • 1 bunch of raw, organic kale
  • 2 tbsp of freshly juiced lemon juice
  • 2 tbsp of olive oil
  • ¼ teaspoon of sea salt

First steps

The first step is to de-stem your kale. This means removing the leaves from the stems so that they’re ready to be used in future recipes. This isn’t hard since all you have to do is rip them off. The leaves grow parallel to the stem, making it very easy.

Next, you can either chop them up or rip them into smaller, more manageable sizes.

You have to clean the kale before you add anything to it, ensuring that there is no lingering dirt, dust, insects, or sand sitting on the leaves. Rinse them thoroughly twice in a bowl and get ready to do some massaging.

Time to add the ingredients

Once the kale has been cleaned, you can now add your sea salt, olive oil, and fresh lemon juice over it and massage it in. This helps break down the exterior cell walls, making the kale easier to digest and less in volume.

It takes around 3 to 5 minutes to properly massage the kale. You’ll notice that the color is a brighter green than before once it’s ready, and it’ll feel much softer.

Once you’ve reached this point, your kale is ready to be used in anything! You can top it over with a vinaigrette, add some fruits and veggies to it, or enjoy it as it is!

Adding kale to your foods packs the punch of nutrients you need! It contains vitamin A, vitamin C, and vitamin K, making it a rich and healthy green that can fit anywhere you need it to.

For plant-based recipe ideas, you can check out the Plant Based Eva YouTube Channel where I post recipes that are mostly plant-based, dairy-free, and gluten-free.

I also created the plant-based beginner’s guide to help you navigate through the plant-based lifestyle and understand the reasons why it’s so important to add more plant-based foods to your plate.

Stay healthy,