Thursday, January 24, 2013

Seven-Grain Salad with Roasted Pepper, Feta, and a Mustard Dressing

Do you like grains?

Part of my "Eat Well 2013" motto is to incorporate more whole grains in my diet.  How about you? Are you on the whole grain train? 

I've found that there are a lot of grains that I'm unfamiliar with such as faro, buckwheat, and spelt to name a few.  They are just items not really found in our southern diet growing up.  Over the past year though I've dabbled in the cooking of grains.  I've taken grain courses to learn about the different types and their benefits.  We've cooked them and discovered a world of grains other than "rice"!  These edible seeds of cultivated grasses and other plants are a great source of carbs, fiber, protein, and many other nutrients.  Hence, they are good for you!  Quinoa was one of the first grains I fell in love with.  Here are some great recipes I made that you may like featuring quinoa. 

Quinoa Salad with Dried Cranberries and Pecans

Veggie Gyro Salad


Now I've been dabbling with a mix of seven grains.  Grains that are blended into a pilaf style mixture.  Shopping at Whole Foods, I found several wonderful blends of seven-grain pilafs.  One from Kashi, and the other from Seeds of Change.  They include wonderful grains such as long grain brown rice, barley, rye, bulgar, red winter wheat, quinoa, and wild rice. They are easy to make and wonderful as a side dish, or in place of rice in a Asian or Mediterranean meal. 

I've used them in a salad today.  Wonderful flavors of roasted pepper, tomatoes, mint, and feta.  This salad is going to knock your socks off.  The nutty grain flavors are the perfect base for this feast!

So be a little adventurous in 2013 and hop on the whole grain train.  It's a great way to change up the same ole', same old....

Eat Well 2013!

Seven-Grain Salad with Roasted Pepper, Feta, and a Mustard Dressing
adapted from BHG

serves 4-6

1 1/2 c seven-grain pilaf mix
1/4 c olive oil
1/2 t lemon peel
3 T lemon juice
1 T coarse ground brown mustard
1 clove garlic, minced
1/2 t cumin
salt & pepper
pinch cayenne pepper
2 medium tomatoes, chopped
1 large cucumber, chopped
1/3 c chopped roasted red peppers
2 T chopped mint
2 T chopped parsley
1/3 c feta cheese, crumbled

Cook pilaf according to package directions.  Cool.

For the dressing, take a covered jar and add the olive oil, lemon peel, lemon juice, brown mustard, garlic, cumin and salt & pepper.  Shake well to incorporate all ingredients.

For a deconstructed salad:  In a large bowl, place cooked pilaf mix, tomatoes, cucumber, roasted red peppers each in their own place .  Top with mint, parsley, and feta cheese.  Serve with dressing.

For a tossed salad:  Place pilaf mix, and all vegetables in the bowl.  Top with mint and parsley.  Toss salad, and sprinkle with feta cheese.  Drizzle the dressing and toss to coat.  Serve.

1 comment:

  1. My socks are duly knocked off! this is beautiful - and delicious and SO healthy - I want it tonight for dinner - gorgeous!
    Mary x



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