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Healthy Recipes

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Whole-Grain Gluten Free Salad

Try something different and take your salad to the next level by combining fruits, vegetables and whole grains in one hearty dish. According to experts, eating more plant foods, which are rich in fiber, vitamins, minerals and phytochemicals offers cancer-protective benefits. If you have some extra time, make this salad a day ahead to allow the flavors to develop.

whole-grain saladIngredients:

1/2 yellow bell pepper, cut in bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces (optional)
1/4 cup chopped radish (may substitute with sliced water chestnuts)
1/4 cup chopped scallions
1/4 cup finely chopped dried fruit (apricots, raisins, dates or cherries)
2 Tbsp. toasted pine nuts (or chopped almonds or walnuts)
3 oz. part-skim mozzarella cheese, diced
3 cups cooked (and cooled) brown rice*
Sea salt and freshly ground black pepper, to taste
Juice of 1 lime
2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) mint or cilantro

* May substitute couscous, bulgur or quinoa.

(As always, for the healthiest version of this recipe choose organic content whenever possible.)


1. In a large bowl place bell pepper, tomato, radish, scallions, dried fruit, nuts and cheese. Mix lightly with fork. Season to taste with salt and pepper.
2. Fluff cooled grain with a fork and season to taste with salt and pepper. Add to the bowl of salad ingredients, mixing it in lightly with fork.
3. Pour lime juice, oil and herbs into a small container with a tight-fitting lid. Cover and shake well until combined. Drizzle over the salad and mix lightly with a fork. Serve or refrigerate, covered, up to 2 days.

Makes 6 servings (1 cup each).

Per serving: 230 calories, 9 g total fat (3 g saturated fat), 28 g carbohydrate, 7 g protein, 3 g dietary fiber, 130 mg sodium

To return to our list of Healthy Recipes, click HERE.



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Disclaimer: The information on this page and on this website has not been evaluated by the FDA.  We do not diagnose, treat, cure or prevent illness or disease - instead, we try to help people learn how to do so themselves.  Anyone who believes they have a serious medical condition or health issue should seek diagnoses from a qualified medical professional before making any decisions on how to best address their health. We do not sell or advocate drugs, nor do we make any claims that anything advocated or sold on this website is a drug.  Furthermore, anyone contemplating using any products or information on this website must accept such use as experimental and voluntary.  No claims are made regarding the therapeutic use of the products or information on this website and all products featured or sold on this website must be considered nutritional supplements only.