Healthy eating is one of the three initiatives of Gov. Bill Haslam's "Healthier Tennessee starTNow."


Mahasti Vafaie, owner of The Tomato Head and Flour Head Bakery, shows us how to make a healthy lunch option: Rye Berry and Winter Greens Salad.


  • 1.5 cups Rye berries
  • 3 cups Water
  • 3 cups Kale
  • 3 cups Collards
  • ½ cup Onion
  • 2 Tbl Vegetable Oil
  • ½ cup + 1 Tbl Balsamic Vinegar
  • 1 Tbl Olive Oil
  • 1.5 tsp Salt
  • 1 ½ cup Dried Cranberries


Soak rye in 3 cups of water overnight. Bring 2 cups of water to boil, drain the rye berries and add to boiling water. Boil berries for 5 minutes, drain, run under cold water and set aside in a large bowl.

Meanwhile dice onions. Cut greens in half lengthwise then into thin strips.

Heat vegetable oil in a large skillet over high heat. Add onion and sauté for 1-2 minutes. Add ¼ cup balsamic vinegar, bring to boil, and boil for 2 – 3 minutes until reduced by ½ . Add greens and lightly sauté. Add sautéed greens to bowl with rye berries. Add remaining tablespoon of balsamic vinegar, olive oil, 1.5 tsp salt and dried cranberries. Toss until all ingredients are mixed together well.

Serve at room temperature – or refrigerate and serve cold.

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