The Healthy Cook: 2 whole-grain sides
Whole grains play a starring role in these two sides. Have pre-cooked grains? Each dish comes together in just 15 minutes.
Wheat Berry & Apple Salad
2 Tbs. extra-virgin olive oil
1 Tbs. cider vinegar
2 tsp. whole-grain mustard
½ tsp. honey
¼ tsp. kosher salt
1 apple (any type), cored and diced
8 cups salad greens
1 cup cooked wheat berries
¼ cup chopped toasted walnuts
In a large bowl, whisk together the oil, vinegar, mustard, honey, and salt.
Toss with the apple, salad greens, wheat berries, and walnuts.
Serves 4. | Time: 15 minutes
Per serving (2 cups):
Calories: 230
Total fat: 12 g
Sat fat: 1.5 g
Carbs: 27 g
Fiber: 6 g
Total sugar: 6 g
Added sugar: 1 g
Protein: 6 g
Sodium: 200 mg
Wild Rice & Mushrooms
2 Tbs. extra-virgin olive oil
½ lb. mushrooms (any type), sliced
3 sprigs fresh thyme
4 scallions, sliced
2 stalks celery, thinly sliced
2 cups cooked wild rice blend
¼ tsp. kosher salt
In a large non-stick pan, heat the oil over medium heat until shimmering hot. Sauté the mushrooms with the thyme, stirring occasionally, until browned, 5-7 minutes. Discard the thyme stems.
Stir in the scallions, celery, and rice. Cook while stirring until hot, about 1 minute. Season with the salt.
Serves 4. | Time: 15 minutes.
Per serving (¾ cup):
Calories: 220
Total fat: 8 g
Sat fat: 1 g
Carbs: 33 g
Fiber: 3 g
Total sugar: 2 g
Added sugar: 0 g
Protein: 5 g
Sodium: 150 mg
Got a question or suggestion? Write to Kate at healthycook@cspinet.org.
Photos: Kate Sherwood & Jennifer Urban/CSPI.
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