Anti-Inflammatory Massage Kale Salad (Low FODMAP version)
- 4 hours ago
- 3 min read
One Foodie Friday, my professor Tamara Steinitz, introduced me to what she called Massage Kale Salad. She joked that making this recipe was good for your mental health because you could squeeze out any anger or frustration when massaging the kale and feel so much better after. It’s also great for your physical health because kale is loaded with vitamins, minerals and antioxidants. If you struggle with constipation, this kale salad might benefit you as it contains insoluble fiber; which can be helpful in getting the bowels moving.
Initially I was hesitant to try the beautiful green salad Professor Steinitz provided because I had tried kale before and didn’t love it because the bitter taste was overpowering. If you have similar thoughts to what I had, be brave and give this salad a try. Count on the acid from the lemon juice to cut through the bitterness to create a crunchy, tangy healthy salad.
Ingredients
1 bunch of kale
Are you ready for the long list of nutrients packed into kale? They include: vitamin K (blood clotting and bone health), vitamin A (vision, skin, immune health), vitamin C (immune health), calcium (bone and muscle health), potassium (heart and muscle function), iron (blood oxygenation), and folate (cell growth) as well as several antioxidants (anti-inflammatory). Doesn’t reading all those good things make your body feel stronger already??
If you are watching out for FODMAPs, a low serving size of kale is ½ cup.
A quick note about fiber: kale contains a type of fiber called insoluble fiber. This means that the fiber in the kale is not broken down or digested any further as it moves through the intestines. Insoluble fiber helps the bowels to move quicker and adds bulk to stool. This can be helpful in preventing constipation.1
If chronic diarrhea is one of your main symptoms right now, this recipe may not be the best fit at this time, as higher amounts of insoluble fiber can sometimes worsen symptoms for some people.
If you're navigating gut symptoms such as constipation or diarrhea and you feel uncertain about food choices, see how I can help by booking a free 30 minute consult here.
¼ cup parmesan cheese
This ingredient adds a little salty flavor to the salad. It doesn’t contribute much to FODMAP intake because it is a small amount.
2 ½ tablespoon olive oil
Another anti-inflammatory ingredient, it contains antioxidants that fight inflammation in the body.2
2 tablespoons freshly squeezed lemon juice
Next to the kale, this ingredient is probably one of the most important ingredients in this recipe. Kale by itself tastes very bitter. The acid from the lemon juice takes the bitterness away from the kale turning it into a refreshing crunchy bite.
½ teaspoon anchovy paste
Anchovy paste adds a sort-of Caesar salad type flavor. Yum! Bonus, anchovies contain omega-3 fatty acids which are anti-inflammatory.3 I used Reese Anchovy paste.
½ tablespoon soy sauce
¼ teaspoon black pepper
These last two ingredients add more flavor to this bright salad.
How to make Anti-inflammatory Massage Kale Salad
The first step to make this healthy and delicious salad is to remove the kale leaves from the stems. Next, wash the leaves thoroughly. Put the leaves on a cutting board and slice into ribbons. Put the cut leaves into a large bowl.
Add the rest of the ingredients to the bowl. Wash your hands and then get ready for some massage therapy! Firmly crush the leaves with your hands for 1-2 minutes or until the volume of the salad has reduced to about half. The leaves should be a dark shiny green and have a soft texture.
Sources:
The Oregon Clinic. Soluble vs. insoluble fiber: what’s the difference and does it matter? The Oregon Clinic. https://www.oregonclinic.com/newsroom/soluble-vs-insoluble-fiber-whats-difference-and-does-it-matter/. Published: March 29, 2017. Accessed: May 29, 2026.
McManus K. Olive oil: can it lower your risk of dying early? Harvard Health Publishing Harvard Medical School. https://www.health.harvard.edu/blog/olive-oil-can-it-lower-your-risk-of-dying-early-202203012695. Published: March 1, 2022. Accessed: May 29, 2026.
Krietsch, B. The surprising anti-inflammatory food you should be eating more of but probably aren’t, according to dietitians. Eatingwell. https://www.eatingwell.com/surprising-anti-inflammatory-food-you-should-be-eating-11773099. Updated: March 26, 2026. Accessed: May 29, 2026.
Adapted from Tamara Stienitz’s Massage Kale Salad
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