Notes for the Road: Walk Georgia Blog

Recipe: Zesty Whole Grain Salad

Mar 29, 2019

Enjoy spring produce with this nutritious, low-calorie salad made with quinoa, pecans and kale or spinach.

Ingredients

  • 2 cups whole grain (brown rice, Kamut™, quinoa)
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and ground black pepper to taste
  • 2 apples, chopped
  • 1/2 cup nuts, chopped (pecans, walnuts)
  • 1/2 cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups)(torn into bite-size pieces)

Instructions

  1. 1Cook whole grain according to package directions. Cool.
  2. 2Whisk together oil, vinegar, honey, salt, and pepper in a large bowl..
  3. 3Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. 4Toss greens with other ingredients.

Tips

Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.

Do not give honey and nuts to infants under one year of age.

Nutrition analysis uses 1/8 teaspoon each of salt and pepper.

Source: Iowa State Extension
Nutritional Facts available at the above link.