Nutrition -- Massaged Kale Recipe

Here at PHGB, we have a diverse team from different backgrounds, expertise, and passions. Together, we each bring something to the table, and it's our varying strengths that make our team strong. We're especially lucky to have Edie Horstman, health-coach-in-training. Her vibrate attitude and work experience are a major asset to our team; she loves writing and brings great ideas and feedback to help PHGB grow as a company and as a brand. Every month, you'll find Edie fine tuning our blogs as well as bringing you a new nutritional and seasonal recipe!  

It’s that time of year again. Spring is here. The days feel longer and the air feels warmer. And while winter is an epic season in itself, sunshine beckons some of my favorite outdoor activities like trail running and hiking. Here in Denver, spring inevitably means outdoor volleyball and park days are right round the corner—and I can’t wait. 

With a change of seasons comes a change to my food choices. My body requires less grounding veggies like sweet potatoes and beets. Instead, you can find me mixing together leftover grains with olive oil, freshly chopped herbs like thyme and rosemary, and a bit of cheese, like chèvre (or more commonly, a plant-based cheese made from almonds and chives!). Otherwise, I’m making simple salads for dinner—the perfect vehicle for getting in leafy greens along with a bit of protein, complex carbohydrates, and healthy fats. 

One of my favorite greens is kale. Most people shy away from kale because of its tough demeanor, but I promise it can be delicious. Kale is incredibly high vitamins and minerals, like Iron, Vitamin A, B5, and K. It’s a powerful source of antioxidants and anti-inflammatories, helping keep sickness at bay. It also helps diminish allergies during the springtime. Lastly, it’s great for cardiovascular support (helping endurance athletes breath stronger, longer).

Here’s a simple recipe for massaged kale, one of my favorite ways to eat it. I've found that it's the only way my husband will eat it, too. 


- 1 bunch of organic Curly kale (there are a few different types of kale available, but I find that this is the best type for salads)

- 1-2 tablespoons of high-quality EVOO (extra virgin olive oil)

- 1 lemon, juiced

- 1 tsp sea salt (pink Himalayan sea salt is optimal)


  1. Wash and dry your kale. 
  2. De-stem your kale. Grab a stalk of kale and hold it by the stem with one hand. With your other hand, pull your fingers along the stem, tearing the leaves off.
  3. Either finely chop your kale into smaller pieces or tear it apart by hand.
  4. Throw your kale into a bowl and drizzle with olive oil, lemon juice, and sea salt.
  5. Massage your kale for a few minutes, just enough so that it breaks down and softens.
  6. Afterward, feel free to add toppings like sesame seeds, hemp seeds, or sun-dried tomatoes. I like to let the kale sit for a bit while I grill chicken or put a piece of salmon into the oven. The longer the kale can absorb the olive oil, lemon, and sea salt, the better.


Edie Horstman

Originally from the Bay Area, Edie resides in Denver, Colorado, a place she has grown to love over the last decade. A graduate from the University of Denver, Edie works in publishing and technology and has previously engaged in various entrepreneurship and start-up opportunities. Both a business-oriented and creative-thinking individual, Edie joins the PHGB team to meld her passion for holistic nutrition with her copywriting experience. When she's not working, you can find Edie on her yoga mat or in a cycling class, meal prepping for the week ahead, chipping away at her health coach certification, or enjoying the Rocky Mountains with her husband. A dedicated member of the PHGB team, she wears a few hats. She's either helping create (or edit) content, assisting Spencer and Max in their sales endeavors, or suggesting new, healthy PHGB snacks. All the while, she's keeping the PHGB team goal-oriented on the road to success.