Salads come in all shapes, sizes… and compositions. Quarter wedges of lettuce, simply dressed… to delicate chops with everything but the kitchen sink dropped in; dinner size salads, with all the elements of a complete meal… to scant sides with nary more than a wisp of greens to whet your whistle; and, the grandly tossed to the artfully composed.
The concept of a salad has come a long way from a few bits of iceberg lettuce dressed with a store-bought, bottled vinaigrette and served as a side thought to a main meal. They are now often the main meal… and, deliciously so.
A great way to enjoy a mix and match of all your favorite, go-to nutritious salad options…somewhere between a toss and a composition…is to build a bowl. It’s the perfect vehicle for incorporating some of your favorite fruits and grains for a one-bowl meal that delivers on all fronts. Rather than tossing everything as one or having only bits of this or that artfully arranged, a bowl allows for a grouping of flavors that mix and blend deliciously…as you determine…allowing you to enjoy each item alone or mixed and matched with each bite.
Here, Stemilt’s delicious apples are paired with bright, lightly dressed, leafy greens dotted with slices of crisp celery; hearty mixed grains of quinoa, millet, and buckwheat popped with bits of toasted walnuts and slivered green onion; a heart-healthy helping of edamame (an excellent source of protein if following a plant-based diet); and, sweet wedges of roasted delicata squash. The greens are tossed with a lemon-honey-miso vinaigrette, with extra served alongside to drizzle overtop. It’s a great salad… but an even better bowl of nutritious goodness, a perfect selection for their delightful crunch and bright, juicy, sweet-tart, slightly tropical flavor (and in season now!).
Speaking of nutrition, this recipe is one that delivers important macronutrients – protein, carbohydrates, and fat – which help provide energy or “fuel” for the body. The USDA Dietary Reference Intake recommendations for adults is that 45-65% of the calories from any given meal comes from carbohydrates, 10-35% of calories come from protein, and 20-35% of calories come from fats, particularly unsaturated fats. The protein-carb-fat ratio for this apple, grains, and greens bowl recipe is 12%-12%-36%. A little more low-carb than recommended, but right in line for fats (and healthy fats at that) and protein. Apples, of course, are naturally free of fat, sodium, and cholesterol, and a great source of dietary fiber.
This Apple, Grains & Greens bowl offers a nice, easy-to-plate departure from a toss or a composition…with leafy greens and heart-healthy grains that pop with the addition of fresh Stemilt apples. Consider this recipe for any vegetarian dinner or Meatless Monday occasion. And most importantly, enjoy!
Stemilt Apples, Grains & Greens Bowl
Ingredients
- 1 large Stemilt apple, halved, cored and sliced into thin wedges
- 1 cup cooked grains (quinoa, millet, buckwheat, farro or rice would all work)
- 1/4 cup sliced green onion
- 1/3 cup toasted walnut pieces
- 2 cups mixed leafy greens, lightly packed
- 1 stalk celery, trimmed and thinly sliced
- 10 to 12 slices roasted delicata squash
- 2 cups cooked, shelled edamame, cooked according to package directions and cooled to room temp
- 6 leaves butter lettuce
- 1/4 cup freshly squeezed lemon juice
- scant 1 tbsp honey
- 1 tsp white miso paste
- 1 tbsp apple cider vinegar
- 2 tbsp extra virgin olive oil
- pinch kosher salt
This Apple, Grains and Greens bowl offers antioxidant-rich leafy greens and heart-healthy grains for a nutritious vegetarian dinner.
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This Apple, Grains and Greens bowl offers antioxidant-rich leafy greens and heart-healthy grains for a nutritious vegetarian dinner.
Instructions
- In a small mixing bowl, combine grains, green onion and walnuts. Set aside.
- In a separate bowl, combine leafy greens, celery and 2 to 3 tablespoons of vinaigrette, tossing lightly to combine. Set aside.
- Arrange 3 leaves of butter lettuce in the bottom of each of two salad bowls.
- Then individually arrange grains, mixed greens, edamame, and roasted squash equally among two bowls, leaving an area in each bowl to fan out wedges of Pinata apples. Serve immediately, with additional vinaigrette to drizzle atop, if desired.
Nutritional Information
Per Serving
- Calories: 842
- Fat Content: 33.7
- Protein Content: 26.1
- Carbohydrate Content: 104.6
- Fiber Content: 16.9
- Sugar Content: 21.6
