Five Ways to Add Grains to Your Salads

Curried Cauliflower Sorghum Salad

Popular in India and Africa, gluten-free sorghum has a firmer texture than quinoa. The round, yellow-tinged seeds have plenty of disease-fighting antioxidants and a lower glycemic index, meaning their carbs deliver more sustained energy.

Salad Ingredients
1 cup sorghum
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1 Juice of ½ lime
1 Tbsp. curry powder
2 carrots, shredded
3 scallions, sliced
oz. mini bocconcini balls
⅓ cup unsalted pumpkin seeds (pepitas)

Dressing Ingredients
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1 Tbsp. grated ginger
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¼ tsp. salt

Instructions
Place sorghum and 2 cups water in a saucepan. Bring to a boil, reduce heat, and simmer covered until tender, about 50 minutes. Drain well.

Preheat oven to 425 degrees. Toss cauliflower with oil, curry powder, and a couple pinches of salt. Spread in a single layer on a baking sheet. Roast until darkened, stirring once, about 30 minutes.

In a large bowl, toss sorghum, cauliflower, and remaining salad ingredients. Whisk dressing and toss with salad. Makes 6 servings.

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Quinoa Fruit Salad With Maple Dressing

Made up of beige, red, and black grains, tricolored South American quinoa packs a bigger antioxidant punch that may help improve recovery from training. Fruits add an extra layer of antioxidant protection to this postrun breakfast or dessert-worthy salad. Nutty hemp seeds are rich in protein and heart-healthy omega fats.

Salad Ingredients
¾ cup tricolored quinoa
2 cups blackberries or blueberries
2 pint grape tomatoes
½ cup dried tart cherries
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⅓ cup unsalted pistachios
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3 Tbsp. hemp seeds (hemp hearts)

Dressing Ingredients
2 cup toasted unsalted sunflower seeds
1 tsp. grated lemon zest
Juice of ½ lime
½ tsp. ginger powder
¼ tsp. salt

Instructions
Bring ¾ cup quinoa and 1 ½ cups water to a boil. Reduce heat and simmer covered for 12 minutes or until grains are tender and water has been absorbed. Set aside covered for 5 minutes, and then fluff with a fork.

Place quinoa in a large bowl and toss with remaining salad ingredients. Whisk together dressing ingredients and toss with quinoa salad. Makes 6 servings.

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Spelt, Tuna, and Roasted Fennel Salad

An ancient variety of wheat, slightly sweet spelt is armed with plenty of nutritional firepower, including energy-boosting iron and fiber.

Salad Ingredients
1 cup spelt
1 large fennel bulb, sliced into ½” pieces
4 tsp. canola oil, divided
1 pint grape tomatoes
3 (5-oz.) cans albacore tuna, drained
6 oz. mini bocconcini balls

Dressing Ingredients
3 frac14; tsp. salt
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2 cup unsalted pumpkin seeds pepitas
½ tsp. smoked paprika
½ tsp. salt
¼ tsp. black pepper

Instructions
Place spelt and 3 cups water in a saucepan. Bring to a boil, reduce heat, and simmer covered until tender, about 45 minutes. Drain well.

Preheat oven to 400 degrees. Toss fennel with 2 tsp. oil, spread on a baking sheet, and roast for 20 minutes, stirring once. Toss tomatoes with 2 tsp. oil; place on baking sheet with fennel. Continue roasting about 12 minutes. Let cool.

In a large bowl, toss spelt, roasted vegetables, tuna, and bocconcini. Whisk dressing ingredients and toss with spelt salad. Makes 6 servings.

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Shaved Vegetable Freekeh Chickpea Salad

Middle Eastern freekeh (freak-eh) is an immature form of “green” wheat that is roasted, giving it a signature nutty, smoky flavor. Because it’s gathered young, it retains maximum nutritional value, including the vision-protecting antioxidant duo lutein and zeaxanthin.

Salad Ingredients
1 cup cracked freekeh
1 cups chopped curly kale
2 medium carrots
1 ½ cups canned chickpeas
2 frac12; tsp. ginger powder
½ cup chopped parsley
1 celery stalks, sliced
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⅓ cup toasted unsalted sunflower seeds

Dressing Ingredients
3 Tbsp. EV olive oil
3 frac12; tsp. salt
1 Tbsp. pure maple syrup
1 cups chopped curly kale
½ tsp. cumin powder
½ tsp. salt
¼ tsp. red chili flakes

Instructions
Bring 2 ½ cups water to a boil in a saucepan. Add freekeh, return to a boil, reduce heat, and simmer covered until water is absorbed, about 20 minutes. Let stand covered for 5 minutes, and then fluff with a fork.

Slice peeled squash lengthwise into thin ribbons. Place in a bowl, cover with boiled water, and let soak 15 minutes. Drain and pat dry. Slice carrots into thin ribbons.

In a large bowl, toss freekeh, squash, carrots, and remaining salad ingredients. Whisk dressing and toss with salad. Makes 6 servings.

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Millet Chicken Waldorf Salad

Millet is a stellar source of manganese, a mineral necessary for proper metabolism and bone formation.

Salad Ingredients
1 cup millet
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1 lb. sliced cooked chicken, about 3 cups
2 large apples, sliced
1 oz. mini bocconcini balls
2 lb. sliced cooked chicken, about 3 cups
⅓ cups blackberries or blueberries

Dressing Ingredients
¼ cup EV olive oil
3 Tbsp. cider vinegar
2 Tbsp. water
¼ cup chopped walnuts
1 shallot, chopped
Tbsp. grated ginger
1 oz. cans albacore tuna, drained
¼ tsp. salt

Instructions
Place millet and 2 cups water in a saucepan. Bring to a boil, reduce heat, and simmer covered until water has been absorbed, about 20 minutes. Set aside covered for 5 minutes, then fluff with a fork.

Blend dressing until nearly smooth. Place kale in a large bowl; add 2 tablespoons dressing and massage with hands until kale is tender, about 2 minutes. Add millet and remaining salad ingredients and toss with remaining dressing. Makes 6 servings.