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Sonoma Diet Recipes Recipes marked for each wave of the Sonoma Diet. Recipes fit in with whole food diets and the Mediterranean diet.

Wave 2 - Whole Grain Salad

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Old 01-16-2006, 05:14 PM   #1
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Default Wave 2 - Whole Grain Salad

Whole Grain Salad with veggies and Dried Fruit

1/2 yellow or orange bell pepper cut into bite-size pieces
1/2 tomato, seeded, cut into bite-size pieces
1/4 cup chopped radish
2 scallions, green and white parts, or 1/4 cup chopped red or Bermuda onion
1/2 cup finely chopped dried fruit, like apricots, raisins, dates, figs or currants
2 Tbsp. toasted pine nuts, sesame seeds, or sunflower seeds, or chopped almonds, walnuts, or pecans
3-4 oz. diced lowfat mozzarella cheese
Salt and freshly ground black pepper to taste, if desired
3 cups cooked (and cooled) brown rice, or whole-grain pasta, or couscous,
bulgur, or quinoa
Juice of 1 lime
1 1/2-2 Tbsp. extra virgin olive oil
2 Tbsp. finely chopped fresh (or 2 tsp. dried) chives or flat-leaf parsley
2 Tbsp. finely chopped (or 2 tsp. dried) fresh mint, cilantro, or chervil

In a large bowl place the bell pepper, tomato, radish, scallions, dried fruit, nuts (or seeds) and cheese. Mix lightly. Season it to taste with salt and pepper.

Fluff the cooled grain with a fork and season it to taste with salt and pepper. Add the rice to the bowl of salad ingredients and mix it in lightly with a fork.

In another bowl whisk together the lime juice, oil and herbs. Drizzle over the salad and mix in lightly. Serve or refrigerate, covered, up to 2 days.
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