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Two simple whole-grain sides to add to your repertoire

By Lindsay Moyer

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All recipes in this post developed by Kate Sherwood, The Healthy Cook.

Click here for a printer friendly version of these recipes.

Whole grains play a starring role in these two sides. Have pre-cooked grains? Each dish will come together in just 15 minutes.

 

Wheat Berry & Apple Salad

Time: 15 minutes

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

1. In a large bowl, whisk together the oil, vinegar, mustard, honey, and salt.

2. Toss with the apple, salad greens, wheat berries, and walnuts.

Serves 4.

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

Time: 15 minutes

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

1. 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.

2. Stir in the scallions, celery, and rice. Cook while stirring until hot, about 1 minute. Season with the salt.

Serves 4.

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


Photos: Kate Sherwood & Jennifer Urban/CSPI.

The information in this post first appeared in the December 2018 issue of Nutrition Action Healthletter.