4 Grain Salad Recipes You Have to TryArticle posted in: Diet & Nutrition
A diet rich in whole grains has many potential health benefits. Whole grains in particular (as opposed to refined grains) are an important source of a various vitamins, including niacin and folate, as well as minerals like iron and magnesium. While a lot of people get hung up on thinking they have to eat a ton of brown rice to get their whole grains, the truth is there are many grain options out there (Click here to find out the Six Super-Grains You Need to Be Eating >). One fun and delicious way to get more whole grains into your diet is to experiment with creating different grain salad recipes.
Whole grains come in a variety of shapes and sizes ranging from a small round grain like quinoa to a larger grain like farro. According to the United States Department of Agriculture, dietary fiber from whole grains may help reduce cholesterol and lower the risk of heart disease, obesity and type 2 diabetes.
Sitting down to a grain salad is a delicious, nutritious way to reap all the benefits of whole grains while satisfying your taste buds, as well.
Here are four delicious and healthy grain salad recipes that taste as delicious as they are nutritious:
Quinoa, according to The Whole Grains Council, comes from the Andes, where it has long been cultivated by the Inca. Quinoa has become incredibly popular in recent years and is probably one of the most well-known whole grains (next to brown rice). It is one of the only plant foods that is a complete protein, meaning it has all the essential amino acids. This light and refreshing salad combines fluffy quinoa with crisp and crunchy cucumbers and red onions for a great texture combination. Mixed with a lemony vinaigrette, it’s also packed with flavor. Click here to get the recipe! >
Farro is an ancient grain that has been around for thousands of years—but seems to have recently made a comeback in a big way as people realize it’s not complicated to make. It’s also great for your health; it’s got fiber, protein, vitamins and minerals. This particular salad combines the nut-like flavor of farro with roasted carrots, Brussels sprouts, kale and beets. Tossed with a sweet vinaigrette, this flavorful salad is both delicious and filling. Click here to get the recipe! >
According to the Whole Grains Council, barley is one of the oldest cultivated grains in the world. It is also the highest in fiber of all the whole grains. Most people know of barley from its use as a filling soup ingredient, but barley also makes for a hearty salad base. In this particular salad, barley is mixed with arugula, sliced mushrooms, asparagus and radishes. Drizzled with balsamic vinegar to finish it off, this salad will leave you fully satisfied until your next meal. Click here to get the recipe >
The combination of three superfoods—beets, quinoa and kale—make this salad a nutrition powerhouse that is also rich in flavor. Beets are known to be high in immune-boosting vitamin C while kale is an excellent source of vitamin K. All three ingredients are a good source of fiber. In addition to those three superfoods, this salad also combines a half-cup of feta cheese and a lemony dressing for delicious flavor. Click here to get the recipe! >