Kale Revolution

Kale Revolution

Dear Patients,

Many of us have heard how wonderful and beneficial Kale can be when incorporated into a salad or meal.  In fact, I recently had a conversation with Betsy True, a certified Integrative Holistic Health Coach and Natural Foods Chef, about its many benefits.  Betsy’s article below was part of a recent Inspire newsletter from Pure Pilates Studio in New Providence.   With the permission of both Betsy and Carol Crincoli (the owner of Pure Pilates), I am forwarding it to all of you.  Enjoy!!


“It’s not easy bein’ green.” Yes, our friend Kermit the frog knew what he was talking about. Green is often misunderstood, ignored and discarded… leafy greens, in particular. But times, they are a changing. There’s a revolution brewing.

Kale is leading the charge, even bumper stickers yell at us to ”Eat More Kale”. Kale chips adorn our favorite snack aisle in the supermarket. Menus in mainstream restaurants are offering kale dishes left and right. Why is everyone so kale happy?

Well, of all the dark, leafy greens, kale reigns king in the nutrition department. It ranks a perfect 1000 (on a scale from 1-1000) on the ANDI (Aggregate Nutrient Density Index) system.  Kale is the epitome of efficient eating: high quality nutrition at low calorie cost.  It helps lower cholesterol levels and is great for heart health. Rich in calcium, iron, chlorophyll, vitamins C & E and fiber, kale (as well as other leafy greens) is the most beneficial and the least consumed food in our country. It also lifts our mood and gives us energy.

So if “kale is king”, why don’t we eat it more? Could it be because it tastes so…  kale-ish? It’s kinda bitter, kinda curly and that’s kinda weird.

If something doesn’t taste good, I’m out. I had decided kale wasn’t for me. But I couldn’t deny its health benefits. So one fateful day, I slipped a handful of baby kale into my morning smoothie and I couldn’t taste the difference! A few weeks later, I summoned up more courage and tried a kale salad at Whole Foods. It was delicious! This kale tasted better, almost sweeter. What was the secret? Massage!

That’s right, kale massage.

While it might seem a bit odd to massage your food, it is a smart (and fun) technique that helps wilt the leaves, similar to cooking. It increases digestibility while ensuring the maximum amount of nutrients are retained by keeping the vegetable raw.  If you want to know when your massaging hands have done their trick, take a bite. If it’s still bitter, it could use a little more. So, go ahead, get your hands in that bowl and give your kale a rubdown with some olive oil or dressing. You can transform that bitter, tough leaf into a silky, sweet morsel. You knead to!!

As a health coach and natural foods chef, I love sharing time in the kitchen with people teaching easy ways to prepare whole foods. I’ve included two simple recipes for massaged kale salads, if you’d like to give them a try.

Come on! Join the revolution! Viva la kale!

Betsy True is a certified Integrative Holistic Health Coach and Natural Foods Chef.

 Interested in finding out if health coaching is something that might be helpful for you? Contact Betsy at betsytrue@comcast.net to set up your free consultation


  • 1 pound kale (preferably curly) midribs removed and cut into bite-sized pieces 14 C balsamic vinegar + 1 Tbsp. rice vinegar (or juice of 1 lemon)
  • 3 Tbsp. extra virgin olive oil
  • 1 Tbsp. agave syrup
  • 14 C dried cranberries (or cherries, raisins, chopped apricots) 12 C salted almonds, chopped (or cashews, pecans, walnuts) Salt & pepper to taste
  • Wisk together the two vinegars, olive oil, agave, salt & pepper. Pour the dressing over kale and MASSAGE!
  • Toss in cherries and nuts right before serving. Enjoy!
  • Kale salads will keep in the fridge beautifully, for a day or two.