For those who prefer their grains processed and pulverized (think white bread), the mandate to “eat more whole grains” leaves many home cooks at a loss. But incorporating these foods into your daily routine can actually be quite simple — and fun.
One of the easiest ways to introduce whole grains (grasses and seeds, too) into your repertoire: salads. Gluten-free salads made from rice, quinoa, buckwheat, wild rice, millet or even lentils and beans prove successful not only as side dishes but often as light main courses as well.
In the case of this colorful rice salad, chewy “forbidden” black rice combined with diced mango, avocado, radishes and lime vinaigrette makes an ideal partner for grilled chicken or fish. (You don’t have to use black rice. Brown long-grain basmati works well, or use your favorite kind. Adjust the cooking time accordingly.) You can also dice some cooked chicken and toss it directly into the salad for a one-dish meal, though you’ll need a touch of extra dressing for this approach.
When preparing grains for salads, let them cool to room temperature on a baking sheet before incorporating the other ingredients. This eliminates some of the clumping that occurs when grains cool in a deep pan. You can cook the rice ahead of time (keep it refrigerated for up to two days), but bring it back to room temperature before proceeding with the recipe.
What are some of your favorite grain or bean salads? Tell us about them in the comments. Cheers! ~LbR
