Eating Healthier in Today's World

TASTY SALADS USING GRAINS or BEYOND TABOULI

Grains are one of the most versatile foods that we have been blessed with.  You use them in our breads and baked goods but now that the summer is upon us and we are baking less, you can also use them to make a myriad of salads!  You will be amazed at the wonderful taste sensations you will experience as you try out some of these recipes and create your own. 

We would like to give a little practical advice concerning using grains in your salads,  It works best if you prepare ahead.  If your anything like me, you may have a few dinners ahead planned but most times we make it up as we go.  After years of trying to teach people to use more grains in their diets, it wasn't until I started teaching them to prepare ahead, that instantly changed everything.  Suddenly they caught the vision that if you cooked up a little extra rice or quinoa when you happen to be making it, and chill the excess in the refrigerator ready to toss in or on a salad. 

Nutritionally you are adding lots of extra fibre but also some key vitamins and minerals.  For example 1/2 cup of dried Quinoa has as much protein as glass of milk and twice the Phosphorus and three times the Calcium as wheat.  Quinoa has been called the "SUPER GRAIN"  and we now see it popping up in many restaurant menus because of the demand for healthier foods.  It has made it much more readily available at the local grocery store.  Check out this wonderful Quinoa Salad that includes pine nuts, cranberries and cucumbers and has just a lemon juice and olive oil as dressing. 

Check out the Super Grains Salad at the bottom from our Cooking With Chef Brad Cookbook.

Many times I will take any grain like rice or even couscous and add my favorite salad addition like fresh peas from the garden (steamed a little) or julienne strips of beets to give it a little colour ( I use the julienne blade for the Bosch Slicer/Shredder attachment).  Add your favorite bottle dressing or just a simple vinegrette dressing to finish it off.  I like to make my homemade dressings in this Kuhn Rikon Whisk jar that works great to mix them because of the little ball inside.  You can use your imagination when making these type of salads that will no only be tasty but also filling and nutritious.  Add left-over chicken or extra salmon from your barbeque and you have an easy and complete dinner.    Here is one of my favorites--a Brown Rice salad with an Asian Vibe.

Check out this salad below that uses your favorite grain like wheat or spelt or Kamut.

Wheat Berry Salad -- Click here for easy to print copy 

• 3-4 cups cooked wheat berries, You could use spelt or kamut as well

• 1 15 oz can corn, rinsed and drained

• 1 15 oz can Black Beans, rinsed and drained

• 1 Jicama, diced small

• 1 Red Pepper, diced

• ¼ cup red onion, diced

• ½ cup your favorite salsa

• 2 Tablespoons chopped parsley

• 2 Tablespoons chopped cilantro

Combine all of the above ingredients in a serving bowl. Pour dressing over the top and allow to sit (this will allow all the flavors to combine) in the refrigerator at least one hour prior to serving.

Dressing
1/3 cup oil (vegetable, canola, or olive)
¼ cup white wine vinegar
¼ sugar, honey, or agave
2 Tablespoons fresh squeezed lime or lemon juice
¼ teaspoon black pepper 
 

SUPER Super Grain Salad - from Cooking With Chef Brad Book II

• 1/4 cup each, sweet brown rice, spelt, red quinoa, white quinoa, pearled barley, bulgur, and Kamut

• 1 each, red, yellow, and green bell peppers, diced  (I use my Alligator Chopper with the large chip blade)

• 1 small red onion, diced

• 3 scallions, chopped

• 2 cup. slivered almonds

• 2 pkgs. dired mangoes, chopped (I have used other dried fruits as well)

• 1 pkg. baked tofu, diced  (opt.)

Cook grains.  Rice, red and white quinoa, bulgur, and pearled barley cook just like white rice.  The spelt and kamut cook like brown rice.  You can combine grains that have the same cooking times and cook at once.  Combine all the ingredients in a bowl and add the dressing and toss.  Chill before serving.

Dressing:

• 1/2 cup mango chutney

• 1/2 cup orange juice

• 1/4 cup Chinese plum sauce

• 1/4 cup sesame oil

• 1 Tbsp. grated ginger

• 2 cloves crushed garlic

• 1/2 tsp. black pepper

Mix all ingredients with your Bosch blender or a Hand held blender like a Bamix until combined.

Check out our next post which will feature Salads made with various beans.