Meatless Monday's - Three Grain Salad

Colorful Vegetables = Healthiest choices On this journey to better health, I have learned to pay attention to the many colors of foods.  We eat with our eyes first and taking the time to make the presentation count really...

Colorful Vegetables = Healthiest choices
Colorful Vegetables = Healthiest choices

On this journey to better health, I have learned to pay attention to the many colors of foods.  We eat with our eyes first and taking the time to make the presentation count really does matter!   The healthiest foods are also those who sport the vibrant colors. The deep colors of berries, tomatoes, broccoli, kales, eggplant, squash, carrots, peppers, corn, onions and beets all show us their added value with their pigment.   I do not always include grains in my daily foods, but these three are full of protein, minerals, fiber and nutrients.  Trader Joe’s Whole Wheat Cous Cous is also a favorite.  I like that this salad introduces three that play well together to create the body of this festive salad.

Three Grain Salad by N. Waldeck
Three Grain Salad by N. Waldeck

Three Grain Salad

– Shared by Nancy Waldeck.  Taste and Savor Author and Favorite Atlanta Healthy Chef and Partyologist

 Ingredients:

  • ½ cup cooked *Amaranth
  • 1½ cups cooked Quinoa
  • 1 cup cooked Brown Rice

*** I will cook these to package directions using vegetable stock over water to enhance the flavors of the grains.

  • 15 ounce can black beans, rinsed and drained
  • 1 cup corn kernels (frozen or fresh).  Trader Joe’s Frozen Roasted Corn is fabulous!
  • 1 cup grape tomatoes, halved
  • 1 seedless cucumber, diced
  • ½ cup red onion, minced
  • 1 jalapeño pepper, minced
  • 1 cup fresh cilantro, chopped
  • 1/4 cup fresh mint, chopped
  • 2 avocadoes, peeled and chopped
  • 1 cup roasted red peppers, chopped

 Dressing:

  •  2 -4 cloves garlic, grated
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon whole grain mustard
  • 2 tablespoons honey
  • ¼ - ½ cup extra virgin olive oil
  • Sea Salt and Black Pepper to Taste

 Directions:

  1. To create the salad, combine the cooked amaranth, quinoa, rice, beans corn, tomatoes, cucumber, red onion and jalapeño in a large bowl. Sprinkle with cilantro and mint.
  2. Filling in the salad in the middle of the serving platter.
  3. For a dramatic display.  Line the avocado on one side of a large platter and the red pepper on the other side of the platter.
  4. To make the dressing, whisk together the garlic, apple cider vinegar, whole grain mustard, and honey together. Drizzle in the oil. (Or shake the ingredients in a jar.)
  5. Sprinkle the dressing over the salad and serve.

 Raw Amaranth in a Bowl
Raw Amaranth in a Bowl

 Cooking Tidbit – always shared by the one-and-only Nancy Waldeck as she educates many on how to be healthier!

*Amaranth, the grain we are using in today’s salad has been cultivated for 8,000 years! Easily harvested, the Amaranth grain is a good source of protein and is high in the amino acid lysine, with 3 times the fiber of wheat. But not only the grain of this power-packed plant is used - the leaves are a common vegetable throughout the tropics and other warm temperate areas around the world. If you can find the leaves in the grocery store, the flavor is reminiscent of spinach with a softer texture.

 What is your favorite Meatless Monday creation?