Salads with Whole Grains and Fruit

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Cooked wild rice, barley, brown rice or other whole grains make wonderful salads when combined with fruits, vegetables and seasonings. Here are four recipes to get you started. Experiment with your own combinations and favorite flavors; it’s hard to go wrong!

Wild Rice Fruit Salad

2 cups cooked wild rice

1/2 cup golden raisins

1/2 cup green pepper, chopped

1 cup seedless grapes

1 bunch green onions, sliced

1/4 cup chopped Italian parsley

2 T. lemon juice

1 t. curry powder

1/2 cup no-fat mayonnaise, or enough to moisten grains

Combine all ingredients and chill.

Cuban Mango Salad

1 small sweet onion, chopped

2 mangoes, peeled and chopped

1 16-ounce can black beans, drained and rinsed

2 cups cooked, chilled brown rice or barley

1/2 cup chopped cilantro or Italian parsley

1/4 cup rice vinegar

1 teaspoon ground cumin

Bottled hot pepper sauce to taste

Combine all ingredients and chill.

Fruity-Nutty Salad

2 oranges or 6 tangerines, peeled and cut in bite-size pieces

2 tart apples, cored and cut in chunks

1 bell pepper, chopped

1 stalk celery, chopped

1 bunch green onions, sliced (white part)

1/2 cup chopped dried apricots

2 cups cooked, chilled wild rice

juice of 1 lemon

1/2 teaspoon cinnamon

1/2 cup fat-free mayonnaise

1/2 cup cashews, chopped

Combine all ingredients. If making ahead, leave out the mayonnaise and nuts. Chill, then stir in the mayonnaise and the nuts just before serving.

Cranberry-Wild Rice Salad

1 cup dried cranberries

4 cups cooked wild rice, chilled

1/4 cup finely chopped sweet onion

1 6-ounce can water chestnuts, drained and chopped

1 cup crushed pineapple, drained

1/2 cup chopped flat parsley

1/2 cup rice vinegar, or to taste

1/2 cup slivered almonds or other nuts of your choice

Combine all ingredients. If making ahead, add the nuts just before serving.

 

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