Epicurious Wheat-berry Salad With Grilled Tofu Recipe

Keto Friendliness Gauge

Net Carbs are 5% of calories per serving, at 45g per serving. The amount is risky for the keto diet, but still keto-friendly. Your eating options afterward may be limited, so take anticipated meal consumptions into consideration.

How keto-friendly is Epicurious Wheat-berry Salad With Grilled Tofu? 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 Epicurious Wheat-berry Salad With Grilled Tofu Recipe

  • Net Carbs are 5% of calories per serving, at 45g per serving. This food is risky for the keto diet (it's above the standard keto diet guidelines) but it's still keto-friendly. Consuming this item may limit your ability to eat more foods that contain carbs. Take into consideration whether you intend to consume additional meals or what you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal's calories per serving is around 40% of a standard 2,000 calorie diet and probably higher if your calorie limit is lower than 2,000. If you plan to eat more meals later in the day, you should reconsider this item. If the portion size of this meal is large and satiates your appetite, and keeps you full until much later in the day, then you shouldn't have any worries. The problem is if you eat a lot of calories later, which puts you at risk for overconsumption.
  • This food's %DV (daily value percentage) for sodium is 57%. At 1302mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • 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.

Epicurious Wheat-berry Salad With Grilled Tofu Recipe Nutrition Label

Nutrition Facts

Serving Size: 4 servings   ( 666 g )
Amount Per Serving
Calories: 847
Total Fat: 66g
Saturated Fat: 11g
Polyunsaturated Fat: 20g
Monounsaturated Fat: 32g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 1302mg
Total Carbohydrates: 57g
Dietary Fiber: 12g
Sugar: 9g
Protein: 17g
Calcium: 338mg Iron: 8mg
Potassium: 1229mg Vitamin A: 191mcg
Vitamin C: 279mg Vitamin D: 0mcg

Ingredients

  • 1/2 pounds tomatoes, chopped
  • 1/4 cup red-wine vinegar
  • 1 tablespoon balsamic vinegar
  • 2 teaspoons Dijon mustard
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup extra-virgin olive oil
  • 1 (14-ounce) block extra-firm tofu, cut crosswise into 4 thick slices
  • 1 cup reserved tomato vinaigrette
  • 1 tablespoon soy sauce
  • 1 cup wheat berries (whole-grain wheat)
  • 1/2 teaspoon salt
  • 1/2 pound cherry tomatoes (about 14)
  • 4 yellow bell peppers (1 1/2 pounds)
  • 3 celery ribs, halved lengthwise and thinly sliced
  • 3 scallions, halved lengthwise and thinly sliced
  • 1/2 cup pitted brine-cured black olives, such as Kalamata, halved
  • 1 head Boston lettuce, torn into bite-size pieces (6 cups)
  • 1 cup torn fresh mint leaves
  • 2 (12-inch) wooden skewers, soaked in water for 30 minutes

Instructions

Visit Epicurious's website to view the recipe instructions. (Via Edamam)