Grains

Apple, Nut, and Grain Salad

4 servings

1 cup cooked wild rice
1 cup cooked brown rice
1 cup cooked barley
2 large Granny Smith apples, peeled, cored and diced ½ cup toasted walnuts, coarsely chopped
2 ribs celery, thinly sliced
1 small carrot, grated
S cup raisins
½ cup chopped fresh dill
½ cup plain yogurt (PT), or low-fat plain yogurt (CT)
3 tablespoons lemon juice
Sea salt and freshly ground pepper, to taste

1. In a large bowl, combine the grains, apples, nuts, celery, carrot, raisins, and dill.

 

2. Blend in yogurt, lemon juice, salt, and pepper to taste. PT: Add cooked, diced dark-meat chicken; remove the 1 cup of brown rice

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein

341 11 56 8
341 11 57 9
353 14 45 16

Brown Rice and Poached Egg Nest with Dulse

4 servings

1 cup brown rice
2¼ cups water
4 teaspoons gomasio (sesame seeds mixed with sea salt) ¼ cup freshly ground flax seeds
¼ cup parsley, minced
¼ cup dulse flakes
4 eggs
Salt and pepper to taste

1. Combine rice and water in a 3 quart saucepan. Bring to a boil, stir once. Cover with a tight fitting lid; reduce heat and simmer 45
minutes. Remove from heat and let stand covered 5–10
minutes longer.

2. While the rice is resting, add water to a 2-quart saucepan to halffill the pan. Bring water to a boil, and reduce to simmer. Break 1 egg into a measuring cup. Carefully slide egg into simmering water, holding the lip of the cup as close to the water as possible. Repeat with remaining eggs, allowing each egg an equal amount of space. Simmer eggs, uncovered, for 3 to 5 minutes or to desired doneness. Remove with a slotted spoon. Season to taste with salt and pepper, if desired.

Continued on page 123

3. Divide rice onto 4 plates and sprinkle each with 1 teaspoon of gomasio and 1 tablespoon each of ground flax seeds, parsley and dulse flakes. Using a spoon create a little “nest” in each, and then add 1 egg to each nest.

CT: Serve with steamed kale.
PT: Serve with steamed spinach.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 349 14 43 14 367 15 47 15 370 15 46 16

Greek Grain Salad with Garlic-Dill Vinaigrette

4 servings

 

Salad:
1 cup barley

Salt
½ cup brown rice
½ cup wild rice
½ cup pitted kalamata olives, sliced
½ cup crumbled feta cheese
½ cup ¼-inch diced cucumber
½ cup ¼-inch diced tomato
¼ cup ¼-inch diced red onion
¼ cup chopped dill
¼ cup chopped parsley

Dressing:
2 tablespoons apple cider vinegar
2 tablespoons minced dill
2 cloves garlic, minced
6 tablespoons extra virgin olive oil
Salt and pepper
1. Bring a large pot of water to a boil. Add the barley and cook for 15 minutes. Using a sieve, remove barley from the water and transfer to a bowl.
2. Bring the water back to a boil and salt to taste. Add the barley and brown rice and wild rice and cook, stirring occasionally, until tender, about 30 to 40 minutes. Drain, transfer to a bowl, and cool.
Continued on page 125

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3. When completely cool, combine with the remaining ingredients.

4. Meanwhile, make the Dressing: Whisk together the vinegar, dill, and garlic. While whisking, slowly drizzle in the olive oil to until smooth. Season with salt and pepper to taste.

5. Toss the salad with the dressing and serve.

 

PT: Option add cooked diced lamb.
CT: Option add additional tomatoes and cucumbers.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed 604 29 79 14
Carb 650 32 81 14
Protein 690 34 80 20

Quinoa Salad with Mixed Veggies

4 servings

Salad:
2 cups cooked quinoa
3 green onions, chopped finely
1 cup napa cabbage (CT), or spinach (PT), chopped finely ½ cup mushrooms, sautéed, sliced thinly
Dressing:
1 tablespoon apple cider vinegar
1 lemon, juiced
3 tablespoons olive oil
1 teaspoon honey
1 clove garlic, minced

1. Place all ingredients for salad in large bowl and mix.
2. In a small bowl mix together ingredients for dressing.
3. Pour dressing over the quinoa and veggies. Serve immediately.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 461 16 72 13 463 16 75 13 458 16 71 12

Wild Rice Gourmet Salad (CT)

8 servings

¾ cup wild rice
¼ cup brown rice
1 cup toasted walnuts, chopped
2 tablespoons olive oil
2 tablespoons balsamic vinegar
1 teaspoon Dijon mustard
1 clove garlic, minced

¾ cup dried cranberries
½ cup chopped Italian parsley
S cup chopped scallions

1. In a medium-sized saucepan with a tight-fitting lid, bring 2 cups of water to a boil. Stir in the wild rice and the brown rice, reduce the heat to low. Cover the saucepan and cook for 45 minutes, or until all the water is absorbed.

2. Preheat oven to 400°F. Spread the walnuts in a single layer on a baking sheet and toast until lightly browned, about 5 minutes. 3. In a small bowl, stir together the olive oil, vinegar, mustard and garlic.

4. Transfer the cooked rice to a large bowl. Stir in the toasted nuts, cranberries, parsley and scallions. Pour oil mixture on top and stir to combine. Cover and refrigerate until chilled.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Carb 209 13 20 5