Tiger Nut Kale Salad
Katherine Takayasu, MD, MBA, Center for Integrative Medicine & Wellness
I recently became aware of these interesting little “nuts” called tiger nuts. They are neither tigers nor nuts, but they are tasty and interesting and healthy!
Tiger nuts are a small tuber (a type of root vegetable) that our Paleo ancestors enjoyed. They come sun-dried, giving them a naturally sweet and nutty taste. They do require a bit of chewing power, so if you have a sensitive jaw I would recommend soaking them for a bit in hot water prior to eating.
Fiber & Magnesium
Tiger nuts are FULL of fiber. One serving is a whopping 10 grams of fiber, which is about ¼ of our daily need – wow! They are also excellent sources of many vitamins and minerals, including magnesium. The combination of magnesium and fiber could be just what your intestines need to keep bathroom habits in check. Magnesium also has the added benefit of helping with blood pressure, headaches, PMS and painful periods, sleep, and anxiety. Most women are a little magnesium deficient. Combining tiger nuts with kale is a total magnesium boost to our bodies.
Buying pre-chopped vegetables
I prefer to buy kale pre-chopped to make life easier, so check out Trader Joe’s or your other favorite store. Buying pre-chopped vegetables is not as nutritious as buying whole from the farmers market . . . but you gotta do what you gotta do to get vegetables in your life!
Makes 2-3 portions
- ¼ cup tiger nuts
- 6-8 cups of organic Tuscan/Dinosaur kale – buy 1 medium-sized bag of pre-chopped kale and save yourself time!
- ¼ cup dried fruit (cherries, cranberries, raisins), chopped
- ¼ cup nuts, chopped
- ¼ cup pumpkin seeds
- 2 Tbsp mayonnaise/veganaise
- 1 Tbsp seedy Dijon mustard
- 1 Tbsp honey
- 1 Tbsp olive oil
- 1-2 Tbsp vinegar (champagne vinegar, ACV, or red wine vinegar)
- 1 clove garlic, mashed/minced
- Salt and pepper to taste
- Water, as needed to desired consistency
1 cup cooked whole grain (quinoa, farrow, barley, brown rice, millet, etc), warmed with 1 tsp coconut oil and smidge of kosher salt added
1. Mix salad ingredients together in a large bowl.
2. Whisk dressing ingredients together in a cup with a fork.
3. Pour desired amount of dressing on salad. Save the leftovers for another salad. If you like a softer salad, massage dressing on salad for 30-60 seconds – it’s worth the time!
4. Eat and enjoy! (Leftovers will keep in the fridge for a few days!)
Katherine Wehri Takayasu, M.D., M.B.A. practices Integrative Medicine combining traditional Western medicine with evidence-based complementary modalities at Stamford Hospital in Connecticut. She helps patients heal naturally with acupuncture, mind-body medicine, botanical medicine, nutrition, and lifestyle optimization. She is an Assistant Professor of Clinical Medicine at Columbia University/New York Presbyterian and teaches the next generation of doctors about healing the whole patient mind, body, and spirit. For her own wellbeing, Dr. Katie practices what she preaches. She engages in yoga and meditation regularly and enjoys experimenting with plant-based cuisine in the kitchen.