Healthy Whole Grains
A freezer full of mixed grains can be a nutritious way to add more fibre and essential nutrients to your diet. Take an afternoon to prepare an assortment of whole grains such as brown rice, quinoa, kasha, bulgur, barley, wheat berries and amaranth. Spread out on trays to dry slightly and then pack by the cupful into small freezer bags. Combine your favourites for a multigrain freezer pack. The grains thaw quickly and can be used in a variety of salads and soups.
Quick Mixed Grain Toss
- 2 cups (500 mL) mixed cooked whole grains
- 1 cup (250 mL) finely chopped assorted vegetables such as carrots, celery, red pepper, cucumber and green onion
- 1/4 cup (50 mL) dried raisins or dried cranberries (optional)
- 1/4 cup (50 mL) dried nuts or seeds such as pumpkin seeds, sunflower seeds, slivered almonds or chopped walnuts
Vinaigrette:
- 1 tbsp (15 mL) cider vinegar
- 2 tsp (10 mL) grainy Dijon mustard
- 1/2 tsp (2 mL) each honey and dried tarragon (optional)
- Pinch salt and pepper
- 3 tbsp (45 mL) olive oil
Toss the whole grains with the vegetables, raisins and nuts (if using). In a separate bowl, whisk the vinegar with the mustard, honey, tarragon (if using), salt and pepper. Whisking constantly, drizzle in the oil. Toss the salad with the dressing. Reserve, in the refrigerator, for up to 3 days. Makes 2 servings.
