Berry and Kale Sorghum Salad

5.15.17 / 1 comment

berry-and-kale-sorghum-salad

Give your standard greens a refreshing makeover with our Berry and Kale Sorghum Salad. This gorgeous dish is the perfect addition to your dinner table, as it will add vibrant colors, flavor, and depth to anything you choose to pair it with. For instance, we love serving this salad with our Tandori Chicken Thighs to create a light, fresh, and satiating dinner that is sure to satisfy your taste buds. This salad can also spruce up a standard workday lunch, as it looks fabulous, stays compact, and provides amazing tastes that everyone will be jealous of.

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One of the reasons we love this salad is due to it’s high nutrition content. Since this recipe contains kale, it’s teeming with vitamins and minerals, such as calcium, manganese, and vitamins A, C, K, and B-6. In fact, kale is considered a superfood, and for good reason–just a one cup serving provides you with 33 calories, 0 grams of saturated fat, 25 milligrams of sodium, and 3 grams of protein, so it’s a great addition to your refrigerator and daily diet. In addition to the multiple nutritional benefits, kale has also been found to contain anti-inflammatory nutrients, which studies have shown may aid in fighting different forms of cancer. This research has shown that the carotenoids lutein and beta-carotene are stand-out antioxidants and help reduce oxidative stress (1).

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In addition to the kale, sorghum is another great nutrition booster that is present in this salad. Sorghum is one of our favorite grains to cook with, as it is rich in flavor while providing a good source of whole grains and protein. This makes sorghum the perfect grain to have in your kitchen, as you can batch cook it, store it, and add it to soups, salads, or muffins later on in the week. Adding a whole grain (such as sorghum) to a recipe not only adds thickness, but it also increases the overall nutritional quality of the dish through low fat, sodium, and cholesterol content. In addition to that, studies have shown that sorghum can reduce glucose responses, which suggests that it may be beneficial in managing glucose and insulin levels (2).  In addition to its great nutrition profile, sorghum absorbs the flavors of the ingredients and herbs it’s combined with to create a well-balanced taste. Sorghum also holds it’s texture, and doesn’t get soggy, so what are you waiting for? Go ahead and give this grain a go–we are sure you will quickly fall in love with it!

Berry and Kale Sorghum Salad
 
Prep time
Cook time
Total time
 
Serves: 6
Ingredients
Salad:
  • 6 cups kale, finely chopped
  • 1 cup slivered almonds
  • 1 cup strawberries, sliced
  • ¾ cup blueberries
  • 1 cup whole grain sorghum, cooked
  • Mint to garnish, optional
Dressing:
  • ¼ cup olive oil
  • 1½ tablespoons lemon juice
  • 1½ tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sorghum syrup (honey can be substituted)
  • ¼ teaspoon sea salt
  • ½ teaspoon ground pepper
  • 1 garlic clove, minced
Equipment:
  • Large mixing bowl
  • Small bowl
Instructions
  1. In a large mixing bowl, combine kale, almonds, strawberries, and blueberries. Gently combine, and set aside.
  2. In a small bowl, whisk together the olive oil, lemon juice, apple cider vinegar, Dijon mustard, sorghum syrup, sea salt, ground pepper, and garlic.
  3. Add sorghum to the kale mixture, combine well, and drizzle the dressing over top. Sprinkle with mint, if desired. Serve immediately.
Notes
*To save on time, pre-cook the sorghum, as it can be refrigerated for 5-7 days. Reheat cooked sorghum on the stovetop or in the microwave, and add some olive oil or butter if the grain is a bit dry. Fluff the sorghum with a fork, let cool completely, then add it to the bowl of kale.
*Triad to Wellness has provided nutrition communication services to The Sorghum Checkoff and Wondergrain. However, we were not compensated for this post. All opinions are our own.
Nutrition Information
Serving size: 1.5 cups Calories: 388 calories, Fat: 24 grams, Carbohydrates: 38 grams, Sugar: 6 grams, Sodium: 145 milligrams, Fiber: 6 grams, Protein: 10 grams

 

(1) Vitamin C, Vitamin E, Selenium, and B-Carotene and other Carotenoids: Overview, Antioxidant Definition, and Relationship to Chronic Disease. Institute of Medicine (US) Panel on Dietary Antioxidants and Related Compounds. Washington (DC): National Academies Press (US); 2000. https://www.ncbi.nlm.nih.gov/books/NBK225471/

(2) Grain Sorghum Muffin Reduces Glucose and Insulin Responses in Men. Food and Function. http://www.ncbi.nlm.nih.gov/pubmed/24608948

One Response to Berry and Kale Sorghum Salad


  1. Pingback: 16 Salads to Celebrate the Fruits of Summer - My Menu Pal

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