Recipe: Winter Grain Salad with Roasted Vegetables

by Judy Bloom

Salads have a place at the table all year round. As the temperatures dip outside, and the leaves turn from green to orange, gold, red, and brown, include heartier grains, dried fruits, and roast seasonal vegetables for depth of flavors. It’s wise to include different textures and a broad palate of colors to reflect the season and for an interesting presentation. 

 Ingredients (salad):

• 1 C cooked faro, or other hearty grain
• 1 C butternut squash or sweet potatoes, peeled and diced
• 1 C carrots or parsnips or mixture, diced 
• 1 C shredded Brussels sprouts
• 2 shallots or 1 small red onion, thinly sliced
• 1/3 C dried cranberries or Manuka raisins, plumped in hot water for 10 minutes. 
• 1/3 C freshly roasted pecans or almonds, coarsely chopped
• 1 C kale or other winter green, shredded
• 1/4 C feta cheese (optional)

Ingredients (dressing):

• 3 T olive oil
• 1 1/2 T lemon juice
• 2 t  finely grated lemon zest
• Salt and pepper to taste

Instructions:

1. Prepare grain, drain, and set aside to cool. 
2. Preheat oven to 425º.
3. Toss squash, carrots, and parsnips with 1 T olive oil, salt. Roast 30-40 minutes, until fork tender. Stir midway in roasting to prevent burning.
4. Toss Brussel sprouts and shallots with 1 T olive oil and roast 20-25 minutes. They will take less time to roast than the squash/ carrot combo.
5. Combine roasted vegetables, grains, and dried fruit in large bowl and toss together. 
6. Place dressing ingredients in small jar and shake well. 
7. Add sufficient dressing to grain/ vegetable mixture to moisten grains and vegetables, but do not drown. 
8. Add handfuls of shredded kale, or other green, to bowl and toss.
9. Top with freshly roasted pecans and feta, if using. 
10. Serve warm or at room temperature.

 

Benevolent Beets

The hardy and humble red beet (beta vulgaris) is a powerhouse of nutrients, and has been known for its beneficial qualities since the Middle Ages, if not before. Beets are an excellent source of fiber, minerals (manganese, potassium, and iron) and vitamins (C and B9/folate.) In addition, beets are low in calories and high in antioxidants. Studies have shown that beets help lower high blood pressure, can enhance athletic performance, promote digestive health, and improve brain function by increasing blood flow to the brain. The pigments in beets, called betalains, contain anti-inflammatory properties that can positively affect heart health, obesity, liver disease, and osteoarthritis, among other health concerns.

This late in the season, it is unlikely to find beets with greens attached. If you do, the greens should be used while they are still fresh, but the beets themselves will last for several months in the refrigerator crisper drawer until you are ready to use them.

Beets are low demand when it comes to preparation. 

Raw: Remove skin with peeler. Juice them or shred them for raw salads.

Bake: Scrub well and wrap individually in foil. Roast in hot oven 30-40 minutes until easily pierced with a sharp knife. Cool and peel.

Boil: Scrub well, toss in boiling water until tender. Remove from boiling water, cool, and peel.

Baked or boiled beets will last for several days in the fridge. 

Word to the Wise: The betalains that give beets their glorious color can stain clothing and hands. Lemon juice may do the trick on your hands, but stains on fabrics are more difficult to remove. White vinegar may help remove the stains if they are fresh, or dress appropriately when preparing and remember, red is a lovely seasonal color for table linens!