Kale and Wheat Berry Salad with Tempeh

Are you thinking about getting more kale in your diet, but don’t like the taste/texture?  Then this recipe is for you!  I am right there with you.  The first time I tried kale, I gagged.  I did not like it’s taste.  Up until now, I was able to mask it in smoothies and juice.  I also made an occasional batch of kale chips, but that was it.

kale and wheat berry salad blurred watermark

The key to masking the kale is removing the stems and chopping the leaves up fine in the food processor.   Even my husband who says he hates kale, ate this salad.  I used organic and  non GMO tempeh in my recipe, but feel free to replace it with any other protein you like.  For those of you that are unfamiliar with tempeh, it is made from fermented soybeans.  Fermented soy products contain some health benefits, but they are best used in moderation.  Tempeh has a earthy and nutty taste that goes well with the wheat berries.  Also, since most of the soy in this country is GMO, it’s best to look for a brand that is non GMO verified.  If you are gluten free, just replace the wheat berries with quinoa and it will be just as delicious!

Kale and Wheat Berry Salad with Tempeh

Kale and Wheat Berry Salad with Tempeh

Prep Time 30 min Cook Time 20 min

Ingredients

  • 2 carrots shredded
  • large bunch kale (stems removed. Save them for juicing)
  • 1 pkg tempeh or any other protein sliced in 1 inch cubes
  • 2 cups cooked wheat berries or quinoa
  • 2 T toasted sesame oil
  • 1/4 cup apple cinder vinegar
  • 1/4 cup mirin
  • 1 T soy sauce or tamari
  • 1 tsp garlic powder
  • 1 -2 tsp fresh ginger minced
  • salt and pepper to taste

Instructions

  1. Cook the wheat berries according to the package instructions.  I cooked mine the day before I made this salad. 
  2. Using a food processor , chop the carrots and kale.  You may have to do each one separately. 
  3. In a sauce pan , combine the sesame oil and tempeh and saute for a few minutes on medium heat. 
  4. Once the tempeh has started to cook, add in the carrots and kale and cook for a couple more minutes.  You also may have to add a tiny bit more oil. 
  5. While all of that is cooking, combine the apple cider vinegar, mirin, soy sauce, garlic, salt and ginger. 
  6. Lastly, add the cooked wheat berries and the dressing and cook for another minute. 
  7. Remove from heat and serve immediately or refrigerate for later.  Enjoy!

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Mean Green Smoothie

My three year old daughter, Meadow, will not try spinach or kale.  That is….until I wrapped them up in a nice smoothie like presentation!

It’s only a little white lie that I told her we were having ice cream for breakfast, right?  It’s like the breakfast cookies or the donuts.  You just wrap the healthy food in a nice little kid friendly package and they cannot resist it.  In fact, she was so anxious to eat it, that she could barely contain herself as I was trying to snap some photos.

Mean Green Smoothie

Mean Green Smoothie

Prep Time 5 min

Ingredients

  • 2 cups kale stalks removed
  • 1 cup spinach
  • 1 cup frozen blueberries and raspberries
  • 1 1/4 cup almond milk
  • 1 frozen banana
  • 1 pkg raw vegan non gmo organic protein powder

Instructions

  1. Throw everything in the blender and blend until smooth.

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Recipe Notes

This is a perfect breakfast to make for kids on the go.  In fact, you can wash and dry the veggies the night before so all you have to do is throw all the ingredients in.  Super easy!

Homemade Kale Chips

I made you some Homemade Kale Chips! When I started to research healthy foods,over and over I read about the benefits of kale.

Kale packs more iron than beef, it’s loaded with antioxidants and vitamins K, C and A.  Kale is available most of the year, although, it’s most in season during the fall months.

I had never tried it so I bought some on day.  I first tried it raw and I admit I was not a fan.  That is, until I discovered kale chips!  Kale chips are so addicting.

This recipe is so versatile too.  You can just add any flavors you like.  I try to keep mine simple with just some olive oil, white balsamic and sea salt.  They come out mildly sweet and crunchy.

Homemade Kale Chips

Kale Chips

Prep Time 5 min Cook Time 10 min

Ingredients

  • Kale rinsed and dried (I buy organic because kale tends to hold a lot of pesticide residue.)
  • 1 T olive oil
  • 2 T white balsamic vinegar
  • 1/4 tsp sea salt

Instructions

  1. Preheat oven to 350. 
  2. Remove kale from the stems and tear into bite size pieces. 
  3. Save the stems for juicing
  4. Lay them on a lined or greased baking sheet
  5. In a small bowl, mix oil, vinegar and salt. 
  6. With a silicone brush , gently brush mixture onto the kale pieces. 
  7. Bake in the oven for about 10 minutes or until pieces become crispy.

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Recipe Notes

They are so good, I eat the whole tray as soon as they come out! Enjoy!