When I was growing up, dinner at our house always included a green salad of some sort. My mother simply felt that no dinner was complete without salad, both for nutritional and aesthetic reasons. I have to admit that now that I’m a mother myself, dinner does indeed seem incomplete without a salad. However, my feelings about salad have changed quite a bit. Yes, I still love green salads of every variety but my repertoire has expanded to include those that take their inspiration from grains, fruits, both fresh and dried, as well as staples from a host of different cultures. I also know that it’s important to include grains as much as I can in my diet. Grains contain a myriad of disease fighting compounds as well as fibre. They can lower your cholesterol, contain powerful anti-oxidants and can radically improve your insulin sensitivity. Because whole grains pass slowly through your body and help maintain blood glucose levels for longer periods of time, they are also considered a natural appetite suppressant, in effect sending the message to your brain, ‘I’m still full, there’s no need for more food.’
TWO GRAIN SALAD WITH DRIED FRUIT AND AVOCADO
1 cup quinoa
2/3 cup small green lentils
2/3 cup chopped dried apricots
½ cup golden raisins
2 ripe avocados, peeled and cubed
4 green onions, sliced
½ cup
toasted slivered almonds
Dressing:
1 cup chopped roasted red pepper
3 cloves garlic
2 tbsp. honey
2 tbsp. red wine vinegar
2 tbsp. Dijon mustard
1/3 cup extra virgin olive oil
¼ tsp. each salt and pepper
Bring 1 3/4 cups of water to a boil in a medium-sized saucepan. Stir in the quinoa. Cover and cook over low heat for 15 to 17 minutes or until the quinoa has absorbed all the water and is light and fluffy. Transfer to a bowl, fluff with a fork and let cool.
Simultaneously, place the lentils in a separate small pot. Cover with water. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 15 to 20 minutes or until the lentils are tender. Drain well. Add to the bowl with the quinoa.
Meanwhile, place the red peppers, garlic, honey, vinegar, and mustard in the bowl of food processor. Pulse until thoroughly pureed. With the machine running, gradually add the olive oil in a thin stream, until thoroughly emulsified. Stir in the salt and pepper. (Dressing can be made ahead and refrigerated for up to 48 hours. Bring to room temperature before using.)
Gently stir the apricots, raisins, avocado and green onions into the quinoa and lentil mixture. Pour the dressing over and toss gently until well coated. Season to taste with salt and pepper. Garnish with the sliced almonds just before serving. Makes 4 to 6 servings.
BULGUR AND GRAPE SALAD
This dressing is simplicity itself. The sherry vinegar helps to highlight the nuttiness of the bulgur and adds wonderful acidic notes that contrasts wonderfully well with the sweetness of the grapes.
1 cup bulgur
1 1/2 cups halved red seedless grapes
1 cup sliced celery
4 green onions, sliced
¼ cup chopped fresh parsley
Dressing:
2 tbsp. sherry vinegar
1/3 cup extra virgin olive oil
¼ tsp. salt and pepper
Bring 1 cup of water to a boil in a saucepan. Add the bulgur. Reduce the heat and simmer, covered, for 15 to 20 minutes or until the bulgur has absorbed all of the water and is tender. Transfer to a bowl; let cool.
Meanwhile, pour the vinegar into a small bowl. Whisk in the oil gradually until well emulsified. Stir in the salt and pepper.
Once the bulgur is cooled, gently stir in the grapes, celery, onions and parsley. Pour the dressing over, and toss gently until well coated. Season to taste with salt and pepper. Makes 4 servings.