Recipe: Buffalo Wing Salad

I woke up wanting to make buffalo wings, but I’ve been trying to eat  a little healthier lately, so I decided to put them in a salad. I went with kale as my base because it’s really versatile and goes well with pretty much everything. It’s one of my favorite leafy greens, and not just because it’s loaded with calcium (more easily absorbed than dairy), protein, iron (more per ounce than beef), and vitamins A, C, D & K, but because in my opinion, it’s actually way better tasting than romaine or iceberg. It’s all in the preparation.

 

Here’s what you need:

For the wings-
8 oz organic tempeh, cut into strips
1 cup hot sauce (any cayenne pepper based hot sauce – I went with a store brand bottle)
1/4 cup non-hydrogenated margarine, melted
1/4 cup vegetable broth
4 garlic cloves, crushed
1 tbsp dried oregano
sprinkle of Himilayian salt

For the salad-
7 or 8 large kale leaves, washed, torn form the spine and shredded
1 organic ripe avocado
Juice of 1 lime
1/2 red onion, diced

For the dressing-
1 cup Vegenaise
1/4 cup almond milk
1/2 tsp onion powder
1/2 tsp garlic powder
Sprinkle of himilyian salt
1 tbsp dried parsley

 

Here’s what you do:

Cut the tempeh into strips. Place your steam basket in a pot and fill the bottom with water. Steam the tempeh for 5-10 minutes, until soft. Mix together the buffalo marinade ingredients and pour into a shallow dish. Place the steamed tempeh strips in the mix and let them marinade for an hour.

Combine all the dressing ingredients in a blender and blend on medium low for a few seconds, just until it looks well mixed and smooth. Let the dressing chill in the fridge for at least 20 minutes, to allow the flavor to develop.

Massage the kale. Using your hands, rub half of your ripe avocado fully into the kale leaves. Squeeze the lime over the leaves, and continue to rub it down for 2-3 minutes. This helps to break down the cell structure of the kale a little, making it softer and less bitter. Cut up the other half of the avocado and toss it in. Throw in the onion and refrigerate until the wings are ready.

Heat a pan with a tablespoon of olive oil and place the tempeh strips on the pan. Let them cook until they’ve browned a little on each side. Turn the strips over a few times in the pan and add more oil if necessary. Once cooked, let the strips marinate in the sauce again for about 5-10 minutes, then remove them and add to the top of your salad. Drizzle on some of the ranch and serve!

 

This will turn even the pickiest vegetable hater into a salad lover. Zack couldn’t stop raving about the wings. They can easily be eaten on their own, in a wrap,  or in a sandwich, but I think they’re very fitting in a kale salad. And now that you know the secret to making kale taste good, nothing can stop you!

 

xo

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4 comments

  1. Looks delicious!

    1. Thank you! It is!

  2. This looks GREAT! I have some tempeh, and I’m gonna do it:)

    1. Thank you! Let me know how you like it!

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