The recipes in this post were developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at email@example.com.
Tomato Basil Bulgur Salad
The bulgur should be dry and slightly warm or room temperature. To cool grains quickly, spread them out on a rimmed baking pan.
Time: 10 minutes
1 small clove garlic (optional)
2 tsp. red wine vinegar (or white, sherry, or white balsamic vinegar)
2 Tbs. extra-virgin olive oil
¼ tsp. kosher salt
1 cup chopped cherry or grape tomatoes
4 cups salad greens
1 cup cooked bulgur or other whole grain
a generous handful of fresh basil leaves
freshly ground black pepper, to taste
- Grate the garlic (if using) on a microplane or mince finely. In a large bowl, whisk together the garlic, vinegar, oil, and salt. Stir in the tomatoes.
- Toss the dressed tomatoes with the salad greens, bulgur, and basil.
- Season with the pepper.
Per serving (2½ cups):
- Calories: 230
- Total fat: 14 g
- Sat fat: 2 g
- Carbs: 24 g
- Fiber: 7 g
- Total sugar: 3 g
- Added sugar: 0 g
- Protein: 5 g
- Sodium: 280 mg
Quinoa Bowl with Ginger Dressing
I like the warm kale and quinoa to mingle with the cold ingredients. The contrasts in temperature and texture make every bite interesting.
Time: 30 minutes
6 cups packed baby kale or spinach
1 cup cooked warm quinoa
1 cup shelled edamame, thawed from frozen
½ avocado, sliced
¼ cup matchstick-cut or grated radishes
½ cup matchstick-cut or grated carrots
1 scallion, thinly sliced (optional)
¼ cup sunflower seeds
6 Tbs. Ginger Dressing (see recipe below)
- In a large pan, bring ¼ cup of water to a boil over high heat. Add the kale and cook until tender, 1–2 minutes. Drain well.
- Arrange the kale and the remaining ingredients in 2 bowls. Top each bowl with 3 Tbs. of the Ginger Dressing.
Per serving (2 cups salad + 3 Tbs. dressing):
- Calories: 450
- Total fat: 24 g
- Sat fat: 3.5 g
- Carbs: 44 g
- Fiber: 15 g
- Total sugar: 8 g
- Added sugar: 0 g
- Protein: 20 g
- Sodium: 570 mg
No miso? No problem. Substitute reduced-sodium soy sauce and omit the water.
Time: 5 minutes
Makes 1 cup (16 Tbs.)
¼ cup white or red miso paste
1/3 cup applesauce
2 Tbs. rice vinegar
2 Tbs. minced fresh ginger
2 Tbs. peanut oil (or other neutral oil like grapeseed, safflower, or sunflower)
2 Tbs. water
- Combine all the ingredients in a blender and process until smooth. Store in the refrigerator for up to 1 week.
Photos: Kate Sherwood/CSPI.
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