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Zesty Whole Grain Salad

Serves

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6

Cost/Serving

Cost Per Serving Icon

$1.43

Serving Size: 1 1/2 cups

Ingredients

  • 2 cups whole grain (brown rice, Kamut™, quinoa)
  • 2 tablespoons oil (canola or vegetable)
  • 1/4 cup apple cider vinegar
  • 1 tablespoon honey
  • Salt and ground black pepper to taste
  • 2 apples, chopped
  • 1/2 cup nuts, chopped (pecans, walnuts)
  • 1/2 cup dried fruit (cranberries, cherries, raisins)
  • 1 bunch kale or 10-ounce package spinach (about 6 cups)(torn into bite-size pieces)

Instructions

  1. Cook whole grain according to package directions. Cool.
  2. Whisk together oil, vinegar, honey, salt, and pepper in a large bowl..
  3. Stir apples, nuts, dried fruit, and whole grain into dressing.
  4. Toss greens with other ingredients.

Tips

Substitute 2 cups of chopped fruit (strawberries, grapes, oranges) for the apples.

Do not give honey and nuts to infants under one year of age.

Nutrition analysis uses 1/8 teaspoon each of salt and pepper.

Print Recipe

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Nutrition Facts

6 Servings Per Recipe
Serving Size: 1 1/2 cups
Amount Per Serving

Calories 290

 
% Daily Value*
Total Fat 12g
15%
Saturated Fat 1g
5%
Trans Fat 0g
 
Cholesterol 0mg
0%
Sodium 55mg
2%
Total Carbohydrates 44g
16%
Dietary Fiber 4g
14%
Total Sugars 16g
 
Includes 8g Added Sugars
16%
Protein 5g
 
Vitamin D 0mcg
0%
Calcium 39mg
4%
Iron 1mg
6%
Potassiumj 241mg
6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.