For a healthy dinner, one of the most obvious options is a salad topped with a source of protein. But sometimes traditional greens don’t cut it, and your everyday lean proteins (think chicken, fish, tofu) can grow boring. If you are looking for something healthy, creamy, and savory, look no further than this amazing recipe, which I first discovered on Heather Crosby's Yum Universe. I've made it twice in the past week alone, and I find that I crave it on a daily basis. (Yes, it's really that good!)
Slightly altered from its regular version to include less fat and no salt, this salad makes a great dinner: the millet and tahini pack in protein and a pronounced nutty flavor. Plus, it tastes great hot or cold, so it's perfect for leftovers. Enjoy!
1 Millet: this good-for-you whole grain packs in protein, fiber, and vitamins.
2 One of the best foods you can eat, kale is an excellent source of vitamins A, C, and K.
3 Tahini and cashews add a robust, nutty flavor.
4 To easily prep kale, roll up the leaves and slice.
5 Combine the kale with the sauce and cooked millet. Enjoy!
Creamy Kale and Millet Salad
Serves 2
5 leaves organic kale
1/2 cup uncooked millet (or quinoa)
For sauce:
2 Tbsp freshly squeezed lemon juice
1 cup water
3 small cloves garlic
1 1/2 Tbsp extra-virgin coconut oil
3 Tbsp nutritional yeast
2 Tbsp tahini
1/2 cup raw cashews
Paprika, to taste
Dried onion, to taste
Directions:
1. Bring millet and 1 1/2 cups water to a boil in a saucepan. (You may need to toast the millet first; check the package directions.) Once boiling, reduce to medium, cover, and cook until all water is absorbed, about 20 minutes. (It's important not to lift the top, so the steam doesn't escape.) Remove from heat and fluff with a fork.
2. While the millet is cooking, remove stems from kale leaves and wash well. Roll up the leaves and slice them into strips. Transfer to a bowl and set aside.
3. Blend the sauce ingredients until smooth. Transfer to a small saucepan and warm over low heat.
4. Pour the sauce over the sliced kale. Add the millet and mix well. The heat from the sauce and millet will start to "wilt" your kale leaves a bit. Serve immediately, or store for up to a week in a glass container.
Rea Frey runs her own food blog, Clean Convenient Cuisine, hosted by Chicago Tribune. She also writes a vegan and relationship column for Cheeky Chicago and is the Senior Editor of Chic Galleria. As a certified personal trainer and nutrition expert, Rea has helped countless individuals reach their nutrition and fitness goals by simplifying their lifestyles and breaking that "diet" mentality. A regular contributer on WGN radio, she discusses food and relationships and hopes to help bring simple solutions to any lifestyle problem. Her book, The Cheat Sheet: A Clue-by-Clue Guide to Finding Out If He's Unfaithful (Adams Media) will be released this summer.
From: Heather Crosby | 5/23/11 at 4:00 pm
Thanks for posting this, Rea. Lately I’ve been sprinkling the final product with some ground flax seeds to get those omegas in. It adds a delicious, even creamier texture—give it a try! Also, for a spicy version, toss a chipotle pepper in the blender when you make the sauce.
From: Rea Frey | 5/23/11 at 4:23 pm
Yum, Heather! This recipe just keeps getting better and better!
Can't wait to try the new additions. Making it once again tomorrow. I've actually stopped using tahini and just sprinkle in some sunflower seeds. It amazes me how "creamy" it can stay. I made it for a friend the other night, and she'd never had kale or millet. She is now hooked! I think it should win an award for easy, healthy recipe. Thanks again for allowing me to repost it!
From: Maria | 5/23/11 at 8:07 pm
You don't pre-cook the kale at all? This looks so easy!
From: Rea Frey | 5/23/11 at 8:50 pm
Hi, Maria! That is the best part about it. No cooking of the kale! The warm sauce and warm millet "wilts" the kale perfectly. It's such an easy meal!
From: ActFastChef | 5/30/11 at 2:46 pm
I will have to try this recipe. I just started using kale and I love it!
From: Rea Frey | 5/30/11 at 6:50 pm
Kale has also become one of my favorite greens! I think you will adore this recipe! Making it tomorrow for my entire family.
From: Millet minute | Brooklyn Baba | 5/24/12 at 9:45 am
[...] millet bowl sounds like the perfect power lunch to me.Ditto for this one (with kale, [...]