Food & Wine Wheat Berry Salad With Tuscan Kale And Butternut Squash Recipes Recipe

Total time: 50 minutes

Keto Friendliness Gauge

Net Carbs are 12% of calories per serving, at 46g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Food & Wine Wheat Berry Salad With Tuscan Kale And Butternut Squash Recipes? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Food & Wine Wheat Berry Salad With Tuscan Kale And Butternut Squash Recipes Recipe

  • Net Carbs are 12% of calories per serving, at 46g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Food & Wine Wheat Berry Salad With Tuscan Kale And Butternut Squash Recipes Recipe Nutrition Label

Nutrition Facts

Serving Size: 6 servings   ( 194 g )
Amount Per Serving
Calories: 373
Total Fat: 15g
Saturated Fat: 2g
Polyunsaturated Fat: 2g
Monounsaturated Fat: 10g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 448mg
Total Carbohydrates: 56g
Dietary Fiber: 10g
Sugar: 3g
Protein: 8g
Calcium: 104mg Iron: 3mg
Potassium: 635mg Vitamin A: 470mcg
Vitamin C: 34mg Vitamin D: 0mcg

Ingredients

  • 1 pound peeled butternut squash, cut into 1/2-inch dice (3 cups)
  • 6 tablespoons extra-virgin olive oil
  • salt
  • freshly ground pepper
  • 2 cups whole einka or other wheat berries
  • 10 ounces Tuscan kale, stemmed, leaves sliced crosswise 1/4 inch thick (4 cups)
  • 2 tablespoons sherry vinegar
  • 1/2 cup minced shallots
  • 1 tablespoon finely chopped sage
  • 2 garlic cloves, minced
  • 1/3 cup dry white wine
  • 1/4 cup chopped flat-leaf parsley

Instructions

Visit Food & Wine's website to view the recipe instructions. (Via Edamam)