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Massaged Kale & Buckwheat Bowl

I have gotten pretty obsessive with massaged kale! I usually buy a large bunch of kale and then immediately tear into half of it so I can massage it with olive oil and store it in the fridge for the next few days. It makes putting together a bowl like this or any salad or side super easy and the longer it sits in the oil… the better. Not only does it taste great (much less bitter), but it also breaks down and brings out a lot of the nutrients which is always a plus! Adding buckwheat groats makes for an even heartier dish that will keep you satisfied and then you can get creative with the toppings, anything with protein will really help balance this. I grabbed: soft boiled eggs, an avocado, and hemp seeds– which if you haven’t tried, should! It makes for such a nice crunchy topping. All in all, you end up with a protein-packed, fiber-rich dish which will keep you energized and satisfied.

In a constant effort to maintain eating clean and plant-based… the easier, the better so sticking to my goals is a no brainer. My advice from what I already have found to work well, is to make the massaged kale, the boiled eggs (if you’re eating them), and any other toppings you might like on top (roasted veggies?) ahead of time so this bowl practically assembles itself. You’ll have no excuse not to pack yourself a delicious and nutritious lunch then!


gluten-free & vegetarian // serves 2

  • 2 cups massaged kale
  • 1 tsp olive oil
  • 1 cup cooked buckwheat groats
  • 2 boiled eggs
  • 1 avocado, sliced
  • 2 tbsp hemp seeds
  • 2 tbsp tahini
  • salt, pepper to taste


  1. To make the massaged kale: Simply tear up your favorite kale leaves, (I used curly) discard the stems, massage the leaves with 1 tsp olive oil in a bowl for approx. 3-5 minutes. Taste a piece and if you like it, you can stop!
  2. To make buckwheat: 2 parts water to 1 part buckwheat (you can do 1/2 cup buckwheat groats and 1 cup water for this or make extra for storage!)– bring to a boil, then reduce heat to low and cover for 10-12 minutes.
  3. Tip for boiled eggs– bring 2 eggs to a boil in enough water to cover the top of the eggs, once boiling, cover the pot. For soft boiled like I have here- set your timer for 4 minutes and then you’re done, for hard boiled eggs, leave them for 8 minutes.
  4. Combine the kale and buckwheat, toss in a bowl and distribute evenly in serving bowls, add salt and pepper to taste.
  5. Add the eggs, half avocado for each bowl, 1 tbsp tahini & hemp seeds on each bowl. VOILA – You have the healthiest lunch around… enjoy!

P.S. – Here are two very topical posts with great recipes and knowledge on both ancient grains (Hi, BUCKWHEAT!) and Kale!




Hope you enjoy!
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-Alison Marras
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