Whole-Meal Salads: The Perfect Warm-Weather Meal

Gabe Mirkin, M.D.
 


Visitors: 237

Hearty salads made with whole grains, beans, vegetables and a variety of other ingredients should star on your menus, especially in the warm months. If you're not familiar with whole grains, visit the Nutrition section of my web site (see the link below); I explain all about how to cook them, where to find them, and why they are so important for healthful eating. Try these favorite recipes and then experiment with your own variations.

Summer Barley-Bean Salad

2 cups cooked barley

1 15-oz. can pink or kidney beans, drained

2 vine-ripened tomatoes, chopped

1 cucumber, chopped

2 stalks celery, chopped

1/4 cup chopped fresh basil leaves

1 T. Dijon mustard

1/2 cup fat-free Italian dressing

Combine all ingredients and chill.

4-6 servings

Tabbouleh

1 cup bulgur

Water to cover

1 onion, chopped

6 green onions, sliced

2 cups chopped Italian parsley

1/2 cup mint, chopped

1/4 cup lemon juice

2 tomatoes, chopped

1/4 cup no-fat mayonnaise

Lettuce

Place the bulgur in a bowl and cover with cold water; allow it to soak for 2-3 hours or until the bulghar is soft. Line a colander with cheesecloth or a dish towel and pour in the bulghar; squeeze out all the excess moisture. Return the bulghar to the bowl and mix in remaining ingredients except the mayonnaise. Chill for at least 2 hours. Stir in mayonnaise just before serving. Serve on lettuce leaves.

6-8 servings

Tex-Mex variation: Add 1 red bell pepper, chopped; 2 jalapeno peppers, seeded and minced; and 1/2 cup cilantro leaves, chopped.

Southwestern Bean Salad

2 cups cooked brown rice or barley

1 can black beans, drained and rinsed

2 cups frozen corn kernels

1 red bell pepper, chopped

1 small onion, chopped

1/4 cup vinegar or more to taste

1/4 cup chopped cilantro leaves

1 minced jalapeno pepper, or cayenne to taste

1 t. chili powder

Combine all ingredients. Tastes even better if you let it stand, refrigerated or at room temperature, for one hour before serving.

6-8 servings

Subscribe to my FREE weekly newsletter on fitness, health, and nutrition.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports - and the FREE Good Food Book - at http://www.DrMirkin.com

(453)

Article Source:


 
Rate this Article: 
 
3 Sample Meal Plans For the Perfect Bodybuilding Diet
Rated 4 / 5
based on 5 votes
ArticleSlash

Related Articles:

Is Your Post Workout Meal the Most Important Meal of the Day?

by: Mike Geary (June 28, 2007) 
(Health and Fitness/Nutrition)

Meal Delivery - How a Home Meal Delivery Service Can Help You Save Time & Money

by: Vienna Miller (October 16, 2008) 
(Food and Drink)

The Perfect Crowd-Size Meal (and It's Perfect For Diabetics, Too)

by: Linda Carol Wilson (January 10, 2009) 
(Food and Drink/Recipes)

Meal Replacement Info 2 Questions About Meal Replacement Diets You Need to Ask ..

by: Tina Bardo (October 09, 2008) 
(Health and Fitness/Popular Diets)

Whisk Your Way To a Perfect Meal Every Time!

by: Curtis Miller (January 16, 2005) 
(Food and Drink/Cooking Tips)

Dessert Wine - A Perfect End to a Meal

by: Tanya Robson (December 09, 2008) 
(Food and Drink/Wine Spirits)

Dessert Wines Are The Perfect Way to End Your Meal

by: David Cowley (February 04, 2008) 
(Food and Drink/Wine Spirits)

The Perfect First Date Meal For The Culinary Illiterate

by: Bo Walker (June 16, 2005) 
(Food and Drink/Recipes)

What is a Meal Replacement Diet? the Whole Truth About Meal Replacement Diets

by: Tina Bardo (July 12, 2008) 
(Health and Fitness/Weight Loss)

3 Sample Meal Plans For the Perfect Bodybuilding Diet

by: Kurt Naulaerts (September 11, 2008) 
(Health and Fitness/Build Muscle)