b'Health and WellnessFatigue-Free FoodieGrain and Vegetable SaladGrain and Vegetable SaladAccording to the USDA, at least half of the grains you eat should be whole grains, such as brown rice, bulgur, quinoa, farro, buckwheat, wild rice, and barley. Why? Whole grains are packed with nutrients including protein, ber, B vitamins, antioxidants, and trace minerals. Much of this nutrient value is lost when the grains are rened.A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole-grain diets can also improve bowel health by helping to maintain regular bowel movements and promote growth of healthy bacteria in the colon. This simple and adaptable grain salad can be made with any type of grains, beans, herbs, and vegetables you prefer.Ingredients: 2 cups cooked whole grains, chilled 1 cup cooked beans, drained and rinsed 1 cup diced raw vegetables 2 tbsp fresh herbscup low-fat dressing Instructions:Combine all ingredients, toss and serve. Try these combinations:Farro, kidney beans, red pepper and cucumber, Italian parsley, and Greek dressing.Brown rice, edamame beans, carrot, cilantro, and sesame ginger dressing.Quinoa and wild rice, cannellini beans, tomato and onion, basil, and Italian dressing.Notes: Leftover grains work just ne, but if you are cooking the grains, rinse them in cool water and drain.If you are grain-free, try this recipe with riced cauliower.If you are oil-free, try 2 tablespoons of citrus juice in place of the dressing. msfocusmagazine.org 58'