It’s SUMMERTIME and the Grains are Great

A sample of great whole grains.

It’s summertime and a great time to think of salads made with grains.

Eating Well with Canada’s Food Guide advises everyone that grains are a healthy necessity in every diet and that it is important to eat at least half of our grains as “WHOLE GRAINs”. For adults this means at least 3 servings of whole grains per day.  So what is a whole grain and why does it matter?

Whole grains include grains like wheat, corn, rice, oats, barley, quinoa, sorghum, spelt or rye.  Whole grains even include such foods as popcorn. 

Whole grains represent a unique package of energy, micronutrients, antioxidants and phytochemicals that work together to promote health and prevent disease.  Several recent studies have shown that people who eat at least 3 servings of whole grains per day have a lower risk of certain cancers, diabetes, heart disease and obesity.

Today I am posting a great Wild Rice and Apple Salad that is a favorite for everyone in our family from our 4 year old grandson to his 60 something year old Abuelo (Grandpa).  This salad is a wonderful to take to summer barbeques.  When I am taking it somewhere I take the salad and dressing separately and mix them together just before serving to prevent it losing it’s crunch.

 

Wild RIce Salad

Wild Rice and Apple Salad

Serves  6

2 cups cooked wild rice, chilled
1 ½ cups coarsely chopped apple with the skin on
1 cup chopped celery
¼ cup dried currants or dried cranberries
1 tbsp. sunflower seeds

Dressing
¾ cup extra virgin olive oil
¼ cup white balsamic or white wine vinegar
1 tbsp. Dijon Mustard
1 tbsp. honey
Salt and pepper to taste

Instructions. 
 In a bowl combine the wild rice, apple, celery, currants and sunflower seeds.  In another bowl whisk the dressing ingredients together.  Drizzle the dressing over the rice mixture.  Toss to coat and serve immediately. 

This recipe is adapted from the Taste of Home Magazine.

Have a great time trying healthy grains this summer

Margaret Ann RD