Taste the “Grain-bow”
New Year’s resolutions are in full swing! And long gone are the days of carb slashing and starvation. I think Americans are beginning to understand that their mindset, along with colorful fruits, veggies, whole grains, and unprocessed foods, are winning the war on health. This last year, to maximize my health, I focused on improving my sleeping patterns and upping my water intake, both of which yielded greater results than any diet I’ve ever adopted.
This is the year of the vegetable! I want to add a veritable rainbow of color and crunch to my diet. As an aging millennial—yes, it’s a thing—I am astounded at how immediately food affects my moods and sense of well-being. When I’m getting extra servings of vegetables, I have more energy and feel lighter on my feet. I’m no doctor, I just love to cook! And I’m beginning to appreciate my body. Say goodbye to all the fad diets and get more wholesome food into YOU!
Grain has been put in a corner for the last several years, but I think ancient, chewy, delicious grains are going to have a moment in 2022. Here are 3 ways to achieve a fabulous lunch throughout the week by cooking just once for all three of these recipes!
Maple Pecan Farro Salad
Farro is a term that refers to several species of hulled wheat.
Prep time 15 minutes
Farro cool time (up to 25 minutes)
Serves 4-6
Maple Dijon citronette dressing
1/2 cup olive oil
1/2 cup pure maple syrup
2 heaping tablespoons Dijon mustard
1 clove garlic, crushed and minced
Juice of 2 lemons
Salt and pepper to taste
Grain salad
3-4 cups cooked farro, wheat berries, or barley
1 cup dried cranberries, chopped
1 cup toasted pecans, chopped
2-3 cups chopped kale
2-3 cups cooked winter squash such as butternut or acorn, diced
4 ounces crumbled goat cheese
1. Whisk the ingredients for the citronette and set aside.
2. In a large mixing bowl, toss all grain salad ingredients.
3. Add 1/2 the dressing to start. Gently combine, taste for seasoning, and add more dressing before serving.
4. Keeps in the refrigerator up to 5 days.
5. Enjoy for a vegetarian lunch or add a filet of cooked salmon or chicken breast for a protein-packed dinnertime meal.
Thai-Inspired Wild Rice salad
Prep time 45 minutes
Assembly time 5 minutes
Serves 4
Spicy soy & lime dressing
Juice of 2 limes
1/3 cup soy sauce
1/3 cup olive oil
1/2 teaspoon toasted sesame oil
2 tablespoons rice vinegar
1 tablespoon hot sauce or chili garlic paste
1 clove garlic, crushed and minced
1 tablespoon sesame seeds
Cracked black pepper to taste
Salt to taste
Wild rice salad
1 pound extra lean ground turkey or chicken
1 tablespoon olive oil
2-3 tablespoons soy sauce
2 cloves of garlic, crushed and minced
3 cups cooked wild rice (may take up to 45 minutes to prepare)
1 cucumber, peeled and diced
1 cup carrot shreds
1 bunch green onions, chopped
1 cup cilantro, chopped
1/2 cup chopped peanuts
1 tablespoon toasted sesame seeds
1. Mix up the ingredients for the dressing. Set aside.
2. In a large skillet brown the turkey in the olive oil over medium heat. Season with soy sauce and fresh garlic.
3. In a large mixing bowl, add the rice, hot meat, cucumber, carrots, green onions, cilantro, peanuts, and sesame seeds.
4. Add 1/2 the dressing and toss to mix.
5. Serve warm or chilled, enjoy
Mediterranean Quinoa Salad
Prep time 15 minutes
Cool time 15-20 minutes
Serves 4
Lemon & shallot vinaigrette
1/2 cup olive oil
2 lemons, juiced
1/4 cup white vinegar
2-3 tablespoons honey
1 small shallot, finely minced
Salt and pepper to taste
1 teaspoon dried oregano
Quinoa salad
3-4 cups cooked quinoa
1 pound cooked shrimp
2 cups sliced cherry tomatoes
1 cup pitted kalamata olives
1 cup chopped fresh sweet basil
1 1/2 cups fresh mini mozzarella balls
1 teaspoon dried dill or 1/4 cup fresh dill
1 cucumber, peeled and diced
Salt and pepper to taste
1. In a medium bowl whisk together all vinaigrette ingredients and set aside.
2. Assemble all salad ingredients into a large mixing bowl. Add 1/2 the vinaigrette and taste for seasoning. Add more to preference.
