Grains are ancient. The ancient Middle East loved its grains from start.Now that the western world has an almost constant focus on that region, their foods enter our liives more frequently. Grains are very healthy. Whenever possible, skip white pastas, breads, rices and potatoes and substitute grains.
Here’s a sensible, quick, healthy, modular grain salad reference chart. For a delicious, basic grain salad simply allow:
1 cup COOKED grain for each person from List I
(See Grain Chart below for cooking times and amounts based on one cup UNCOOKED grains)
Any combination from List II
Choose dressing from List III
From the Whole Grains council, save this handy GRAIN AMOUNT AND COOKING CHART. Keep cooked grains in your refrigerator for quick snacking and interesting recipes.
LIST I – GRAIN SALAD CANDIDATES:
Couscous, whole wheat
LIST II, CUSTOMIZE SALAD WITH ANY COMBINATION OF CHOPPED:
Cheese, crumbled or grated
Fruit, fresh or dried
Onions, any kind
Veggies, any blanched, frozen, leftover or raw
LIST III: DRESSING: (Go for simple, inexpensive and fresh-made: bottled dressings cost too much and have too many chemicals, too much salt and too much sweetener.)
Lemon or lime juice and salt
Mayo, thinned with broth, juice or vinaigrette
Soy, dipping sauce
Vinaigrette (Basic 1 part oil; 2/3 part lemon or vinegar, dab of mustard, herbs and seasoning. Whisk.)
Chill or serve at room temp. Ideally, make salad an hour or two ahead for maximum flavor.
Enjoy and send leftovers in lunches tomorrow!