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Healthy Bites: Energizing Wild Rice Trail Mix Salad

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With so many super-grains grabbing out attention, it is easy to forget about staple grains like rice.  Rice is inexpensive and nutrient dense when you choose whole grain options like wild rice and brown rice.  I had some leftover rice int he fridge and decided to capitalize on the nutty flavor by adding some of my favorite trail mix favs.  I used raw nuts (you can roast them a bit) and unsweetened dried fruit.  Nut oils like walnut or hazelnut add nutrients and flavor.  For even more yum and added antioxidants…try steeping mint or green tea and use it as your cooking liquid!

 

 

Trail Mix Wild Rice Salad (serves 6-8)

Ingredients

  • 1 cup long grain brown rice (such as basmati)
  • 1 cup wild rice
  • 2 cups mint tea (can sub for water)
  • 2 cups water
  • ¼ cup sliced almonds
  • ¼ cup chopped walnuts
  • 2 tablespoons olive oil
  • 1 tablespoon walnut or flax oil
  • 2 tablespoon apple cider vinegar
  • ¼ cup dried cherries
  • ¼ cup dried apricots, chopped
  • 2 stalks celery, sliced
  • 4 scallions, sliced
  • Salt and pepper

Combine the tea, water,  long grain brown rice and wild rice in a medium sized sauce pan, bring to a boil, reduce heat to low, cover. Let cook for 40 minutes. Remove from heat. Cool completely.

In a small skillet on medium high heat, add the nuts.  Toast them, stirring frequently, until lightly browned and aromatic. Remove from pan and let cool.

In a large bowl combine the cooled, cooked rice, with the oil, vinegar, chopped celery, green onions, dried fruit and nuts. Add salt and pepper to taste and toss to combine.  Serve.

 

Katie Cavuto MS RD

Photo:  Yoni Nimrod

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