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Rice and Grain Salads
RECIPES
Mediterranean Rice Salad
Rice Salad with Prosciutto and Peas
Bulgur and Mint Salad
Kasha and Lentil Salad
Wheat Berry Salad with Chicken and Zucchini
Wheat Berry, Cranberry, and Pecan Salad
If you are looking to add more whole grains to your diet these salads are the perfect way to start. 
Rice and grain salads are easy to cook, taste good, and can be prepared a day or more in advance. 
They are nice for a light lunch or dinner or as a side dish.  Rice and grain salads should be eaten at
room temperature, so they are excellent for packed lunches to take to work or school or for a picnic.
Mediterranean Rice Salad
(Serves 2)

Ingredients:

1/2 cup quick-cooking brown rice
2 medium tomatoes, seeded and chopped
1 small onion, finely chopped
1/2 cup green olives, sliced
1/4 cup pumpkin seeds
2 tablespoons olive oil
1 teaspoon Marsala wine
1 teaspoon white wine vinegar
1 teaspoon dried oregano
Salt and pepper
2 tablespoons chopped fresh parsely

Directions:

Cook rice according to package directions.  Spread the cooked rice on a plate
and cool to room temperature.

In a large bowl, combine the cooled rice, tomatoes, onion, olives, and pumpkin
seeds.  Add the oil, Marsala, vinegar, oregano, salt and pepper. Toss to
combine.  Divide among 4 salad plates and sprinkle with chopped parsley.
Serve at room temperature.
Rice Salad with Prosciutto and Peas
(Serves 6 to 8)

Long grain rice is used to help the grains remain separate in the salad.  You
may wish to substitute chopped artichokes or blanched broccoli florets for the
peas or carrots.  Add some toasted pine nuts or cashews for some extra
crunch.

Ingredients:

1 large garlic clove, minced
1/4 cup finely minced onion
6 tablespoons lemon juice
6 tablespoons red wine vinegar
2 tablespoons chopped fresh parsley
3/4 cup olive oil
Salt and pepper
1-1/2 cup long grain rice, cooked and cooled
1 cup frozen peas
1 cup diced carrot
4 ounces thinly sliced prosciutto, julienned

Directions:

In a bowl, combine the garlic, onion, lemon juice, vinegar, parsley, and oil.
Whisk well and season with salt and pepper.  Stir in the cooked rice. 
Set aside.

Bring a small saucepan of water to a boil.  Blanch the peas and carrots for 1
minute.  Drain and rinse the vegetables with cold water.  Add the vegetables to
the rice.  Add the prosciutto and toss the mixture gently.  Serve at room
temperature.
Bulgur and Mint Salad
(Serves 4)

Ingredients:

1-1/2 cups water
3/4 cup bulgur wheat
1 medium tomato, seeded and diced
1 medium cucumber, peeled, seeded, and diced
8 black olives, chopped
2 scallions, chopped
2 tablespoons chopped fresh mint
2 tablespoons olive oil
1 tablespoon fresh lemon juice
Salt and pepper

Directions:

Bring water and bulgur to a boil in a medium saucepan.  Reduce heat to low,
cover, and simmer until bulgur is cooked, about 12 minutes.  Remove from
heat.  Spread the bulgur on a plate to cool to room temperature.  Transfer the
cooled bulgur to a bowl and fluff with a fork.  Add the remaining ingredients;
season with salt and pepper.  Serve.
Kasha and Lentil Salad
(Serves 4 to 6)

Ingredients:

1 cup dried lentils
4 cups water
1 bay leaf
Salt and pepper
3 tablespoons olive oil, divided
1/2 cup kasha (buckwheat)
1 shallot, chopped
1 clove garlic, minced
1 cup chicken broth or vegetable broth
1 teaspoon dried oregano
1 tomato, seeded and chopped
1/3 cup chopped pitted Kalamata olives
2 scallions, chopped
2 tablespoons chopped parsley
1/3 cup crumbled feta cheese

Directions:

Put lentils, water, and bay leaf into a medium pot and bring to a boil.  Reduce
heat to medium-low and simmer, covered, until lentils are tender, 30 to 35
minutes.  Remove from the heat; season with salt and pepper.  Set the lentils
aside to let cool in their cooking liquid.  Discard the bay leaf and drain the
lentils.

Heat 1 tablespoon of the oil in a small saucepan over medium heat.  Add
kasha, shallots, and garlic.  Cook, stirring occasionally, until shallots are
softened, 3 to 4 minutes.  Add broth and bring to a boil; then reduce heat to
low.  Simmer, covered, until water is almost absorbed and kasha is almost
tender, about 8 minutes.  Add oregano, recover pot and continue to simmer
until liquid is completely absorbed, 3 to 4 minutes more.  Remove from heat
and set aside, uncovered, to cool.

Put lentils, kasha mixture, tomatoes, olives, scallions, parsley, remaining 2
tablespoons oil, salt and pepper into a large bowl and toss gently to combine.
Serve at room temperature or chilled, garnished with feta cheese.
Wheat Berry Salad with Chicken and Zucchini
(Serves 4)

Ingredients:

1/2 cup soft wheat berries
2 cups low-sodium chicken broth
1 pound boneless, skinless chicken breasts
Salt and pepper
Olive oil
1 medium zucchini, peeled
1 tomato, seeds removed and diced
10 black olives, sliced
1/2 cup plain yogurt
1 tablespoon olive oil
2 teaspoons lemon juice
8 to 10 Romaine lettuce leaves, chopped
8 to 10 basil leaves, juilienned

Directions:

Place wheat berries in a saucepan and cover with 2 inches of water.  Bring to a
boil, turn off the heat, and cover.  Allow to sit for 15 to 20 minutes.

Drain the wheat berries and return them to the saucepan.  Add the chicken
broth and bring to a boil.  Reduce the heat, cover, and simmer for 50 to 60
minutes.  The wheat berries should be firm but not crunchy and the liquid
absorbed.  Transfer the wheat berries to a large bowl.

Season the chicken with salt and pepper.  Coat the bottom of a large skillet
with olive oil.  Saute the chicken until golden brown and cooked through, about
10 minutes.  Transfer the chicken to a cutting board.  When the chicken is cool
enough to handle, shred it or cut into cubes.

Add the chicken and to the wheat berries in the bowl.  Cut the zucchini
lengthwise and then into 1/4-inch half-moon slices.  Add the zucchini, tomato,
and olives to the bowl.

In a small bowl, whisk together the yogurt, oil, and lemon juice.  Pour the
dressing over the wheat berry mixture and toss to combine.  Season with salt
and pepper.  Divide the chopped lettuce among 4 salad plates.  Spoon the
chicken mixture onto the lettuce.  Top with some of the julienned basil.
Wheat Berry, Cranberry, and Pecan Salad
(Serves 4)

Ingredients:

1/2  cup wheat berries
2 cups water
1/2 cup toasted pecans, chopped
1/2 cup dried cranberries
1/4 cup blue cheese
2 green scallions, chopped
3 tablespoons extra virgin olive oil
4 tablespoons orange or lemon juice
Salt and pepper to taste

Directions:

Combine wheat berries and water in a medium saucepan.  Place wheat berries
in a saucepan and cover with 2 inches of water.  Bring to a boil, turn off the
heat, and cover.  Allow to sit for 15 to 20 minutes.

Drain the wheat berries and return them to the saucepan.  Add 2 cups water
and bring to a boil.  Reduce the heat, cover, and simmer for 50 to 60 minutes.
The wheat berries should be firm but not crunchy and the liquid absorbed.
Transfer the wheat berries to a large bowl.

To toast pecans, preheat oven to 375 degrees.  Place pecans on a baking
sheet and bake for about 8 minutes or until fragrant.  Remove from oven and
allow to cool.

In a small bowl, whisk together olive oil and orange juice. Add salt and pepper
to taste.  Combine wheat berries, dried cranberries, toasted pecans, cheese,
and green onions in a bowl. Pour vinaigrette over mixture and stir until
combined.  Season with salt and pepper.  Serve at room temperature.
 
 
 
 
 
 
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LENTILS  (LENTICCHIE)
Although lentils grow in pods, they are
always sold podded and dried. Italian
lentils are the small brown variety, which
are grown in the area around Umbria. 
Lentils do not break up during cooking, and
are often mixed with small pasta shapes or
rice for a contrast of flavors and textures. 
They are delicious served warm with
cooked sausage or served cold dressed
with olive oil.  Lentils will absorb the flavors
of whatever aromatics they are cooked
with, so add herbs or spices to the cooking
liquid for extra flavor.
SALADS  >  RICE AND GRAIN SALADS
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VITAMIX

Vitamix is trusted by more professional
chefs and major chain restaurants than
any other brand to create a variety of fresh,
flavorful dishes from whole-food
ingredients.

The machine can be used to quickly
prepare frozen drinks, smoothies, nut
butters, frozen desserts, dips, and salsas
for everyday life and weekend entertaining.
Smoothies always turn out 100% smooth-
berry seeds, apple seeds, ice and other
hard bits are totally pulverized and
drinkable. Make great low-cal salad
dressings using fresh herbs, garlic, and
low fat cottage cheese or buttermilk.
You can also make a delicious tomato
soup with home grown tomatoes, fresh
basil, garlic, and onion.
ITALIAN
INGREDIENTS
INGREDIENTS
Rice Salad with Prosciutto and Peas
Rice Salad with Prosciutto and Peas