Recipe: Creative Whole Grain Salad - Article: Salads That Go with the Grain

SALADS THAT GO WITH THE GRAIN
Source: the American Institute for Cancer Research

Summer picnics are a good opportunity for delicious, nutritious whole-grain salads.

Whole grains are an essential part of a healthful diet. They are more nutrient- dense and provide more dietary fiber than refined grains so they keep you feeling full longer.

A whole-grain is one that has all three major elements of the grain: the outer layer, or bran; the large, middle section, called the endosperm, and the core, or germ. Processing removes the bran and the germ, which are therefore missing from refined breads and other refined grain products.

Whole grains and refined grains differ in a number of ways. Unlike refined grain products, whole-grain foods are rich in many substances that are cancer-preventive, including antioxidants, vitamins E and B6, folic acid, zinc, selenium, copper and magnesium. They also contain more fiber. Whole wheat, for example, has five times the fiber of refined wheat.

Whole grains perform many health-protective functions. They help control diabetes by regulating insulin and blood sugar levels. Their fiber also helps reduce cholesterol levels and alleviates problems like constipation and diverticulosis. Longer-lasting benefits include protection against heart disease, ischemic stroke and possibly some types of cancer.

The following salad contains a healthful balance between a whole grain, vegetables, fruits and protein.

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CREATIVE WHOLE-GRAIN SALAD

1/2 box (14 oz.) quick-cooking brown rice, or 3 cups cooked brown rice, or whole-grain pasta, bulgur, or quinoa
1/2 yellow or orange bell pepper, cut in bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces (optional)
1/4 cup chopped radish
2 scallions (1/4 cup), green and white parts, or 1/4 cup chopped red or Bermuda onion
1/4 cup finely chopped dried fruit, like apricots, raisins, dates, figs, currants
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
3 to 4 oz. diced low-fat mozzarella cheese
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp.dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil
Salt and freshly ground pepper to taste, if desired

Cook brown rice or other whole grain according to package directions. (If using quinoa, rinse well before cooking to ensure bitter-tasting coating is removed.) Let cooked grains cool completely before adding to salad.

Meanwhile, in a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese. Mix lightly with fork. Season to taste with salt and pepper, as desired.

When cooked grain is cool, fluff with fork and season to taste with salt and pepper. Add to bowl of salad ingredients, mixing lightly with fork.

Into small container with tight-fitting lid, pour juice, oil and herbs. Seal tightly and shake well until combined. Add to salad and mix to combine with fork.

Serve or pack into plastic containers. Refrigerated, leftovers will keep 2 days.

Makes About 4 cups or 4 servings
Per serving: 342 calories, 13 g. total fat (2 g. saturated fat), 48 g. carbohydrate, 12 g. protein, 4 g. dietary fiber, 160 mg. sodium.