In the last few decades salad has become a full participant in our meal-time activities, but it spent a long, hard time reaching that acceptance. Salad prejudice dates back several hundred years ago, when eating raw food was considered the next best thing to suicide because of unhygienic food handling practices. It took a cooking revolution that lasted from the early 1800's to the late 1980's to get salad into its rightful place on our menus.
Today both health and flavor conscious Americans make salad a regular part of their diet. So try this great recipe and take your salad to the next level by combining fruits, vegetables and whole grains in one hearty dish.
Whole-Grain Salad
½ yellow bell pepper, cut in bite-size pieces
½ tomato, seeded, cut into bite-size pieces (optional)
¼ cup chopped radish (may substitute with sliced water chestnuts)
¼ cup chopped scallions
¼ cup finely chopped dried fruit (apricots, raisins, dates or cherries)
2 Tbsp. toasted pine nuts (or chopped almonds or walnuts)
3 oz. part-skim mozzarella cheese, diced
3 cups cooked (and cooled) brown rice*
Salt and freshly ground black pepper, to taste
Juice of 1 lime
2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) mint or cilantro
In a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts and cheese. Mix lightly with fork. Season to taste with salt and pepper.
Fluff cooled grain with a fork and season to taste with salt and pepper. Add to the bowl of salad ingredients, mixing it in lightly with fork.
Pour lime juice, oil and herbs into a small container with a tight-fitting lid. Cover and shake well until combined. Drizzle over the salad and mix lightly with a fork. Serve or refrigerate, covered, up to 2 days. Makes 6, 1-cup servings.
* May substitute couscous, bulgur or quinoa.
For more information, contact the Texas AgriLife Extension Service -Travis County at 512/854-9600.
The Texas AgriLife Extension Service educational programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability, or national origin.

by: Dolores Sandmann
County Extension Agent/
Nutrition & Health