Kale and Wheat Berry Salad
This recipe developed by Chef Samuel was presented at the CIA’s Healthy Flavors, Healthy Kids conference in San Antonio in May. Samuel’s presentation was aimed at introducing dark leafy greens beyond spinach onto menus. This salad features cucumber, fennel, red bell pepper, kale, wheat berry and a dash of honey.
1 ½ lb. kale, chiffonade, stems cut off
2 cups extra virgin olive oil or canola oil
¾ cup lemon juice
¾ cup orange juice
½ cup lime juice
2 oz. minced shallots
1 lb. + 4 oz. diced red bell pepper
2 lb. peeled, diced cucumber
1 cup minced parsley
1 ½ lb. diced fennel bulb or celery
2 lb. + 1 oz. dry wheat berry or 6 lb. cooked wheat berry
¼ cup honey
1 tsp. salt
½ tsp. pepper
1. Combine chopped kale, oil and citrus juices. Toss to combine.
2. Add shallots, red pepper, cucumber, parsley and fennel. Toss
3. Cook wheat berries in water—use three times the amount of water as wheat berry—until tender, about 45 minutes.
4. Add wheat berries and honey and season with salt and pepper. Toss to combine. Chill for 1 hour before serving.
Editor’s note: You can use other grains such as farro, barley or spelt. Each ¾-cup-serving provides ½ cup vegetables and ¼ cup whole grains.
Nutrients per ¾-cup serving:
Protein: 3.3 g
Carbohydrate: 18.8 g
Total Fat: 9.2 g
Saturated Fat: 1. 2g
Calcium: 37.5 mg
Sodium: 60 mg
Dietary Fiber: 3.9 g
Recipe by Scott Samuel, conference chef for The Culinary Institute of America