Celebrate summer with whole grain salads 8 Delicious Recipes from the Bob's Red Mill Kitchen Dear friends, My lifelong fascination with the nutritional wonders of whole grains has taken me to the far reaches of the globe. On these journeys, I have discovered many delicious treasures—grains that nourished the world’s greatest ancient civilizations. I just knew I needed to bring these nutritious superfoods home with me so I could share them with you. These extraordinary grains offer abundant opportunities for culinary exploration, and they are particularly wonderful for the hot summer months. A cool grain salad is perfect for a wholesome lunch or refreshing dinner side, and a welcome addition to any picnic, potluck or cookout. For your next gathering, try one of the recipes included here, like Vegetable Bounty Quinoa Salad, and relish the accolades from your friends and family. To Your Good Health, Table of Contents Vegetable Bounty Quinoa Salad About Quinoa Buckwheat Salad About Buckwheat Lemon Mint Freekeh Salad Mediterranean Farro Salad Millet Spring Roll Salad About Millet French Bean & KAMUT® Khorasan Wheat Salad About KAMUT® Tabbouleh Farro Strawberry Salad Vegetable Bounty Quinoa Salad Award-winning chef Naomi Pomeroy created this delicious Southeast Asian-inspired salad for Bob’s Red Mill. Salad 2 cups water Bring 2 cups of water to a boil in a pot. Add 1 cup Bob’s Red Mill quinoa and return to a boil. Cover, reduce Organic Tri-Color Quinoa heat to medium and simmer until water is 2 cups cooked Kidney Beans absorbed, about 12 minutes. Remove from 1½ cups diced fresh Tomato heat, fluff with a fork, cover and let stand 1½ cups diced Cucumber for 15 minutes. Remove lid and let quinoa ¾ cup diced Red Bell Pepper cool for 30 minutes. 1 large Avocado, diced In a large bowl, combine quinoa, beans, ½ cup minced Green Onion vegetables and herbs. ½ cup chopped fresh Mint leaves ½ cup chopped Cilantro To make the vinaigrette, warm the vinegar Vinaigrette with the sugar just until the sugar dissolves. 1 Tbsp Apple Cider Vinegar Whisk in remaining vinaigrette ingredients. 2 Tbsp Sugar Pour dressing over salad and mix well. ½ cup Lime Juice Serve chilled or at room temperature. ¼ cup Olive Oil 1 Tbsp Fish Sauce Makes 6 hearty servings. 1¾ tsp Toasted Sesame Oil 1½ tsp Salt 2 pinches ground Black Pepper Quinoa The Mother Grain Native to South America, this amazing plant was domesticated thousands of years ago high on the plateaus of the Andes mountains, near the shores of Lake Titicaca. It was one of the few crops that could survive in such high altitudes, and withstand frost, intense sun and frequent droughts. It was also recognized for its superior nutritional qualities. For these reasons, the ancient Incas called quinoa “the mother grain,” and many of their traditions and ceremonies centered on its cultivation, harvest and consumption. (Chenopodium quinoa) Buckwheat Salad Crunchy apples and sweet-tart cranberries are the perfect pairings for earthy buckwheat in this scrumptious salad. Salad Place water and 1/2 tsp salt in a medium pot and 2 cups Water bring to a boil. Add buckwheat, reduce heat to a ½ tsp Salt simmer, and cook until buckwheat groats are al 1 cup Bob’s Red Mill dente, about 7 minutes. Remove pot from heat, Organic Buckwheat Groats pour off hot water, and rinse buckwheat in cold 1 Fuji Apple diced (about 1 water until cool; drain thoroughly and set aside. to 1 ½ cups), or Braeburn ½ cup Cranberries dried To prepare the dressing, place chopped Granny ½ cup Pumpkin Seeds Smith, vinegar, mustard, 1 tsp salt, and pepper in a ½ cup chopped Parsley food processor or blender and process until smooth. ¼ cup minced Chives Slowly begin to stream in oil, letting the food 4 cups Baby Spinach packed processor or blender run until the mixture is Dressing smooth and creamy. Set aside. 1 Granny Smith Apple peeled and chopped (about 1 cup) In a large bowl, combine cooked and cooled 1 Tbsp Apple Cider Vinegar buckwheat, diced Fuji, cranberries, pumpkin seeds, 1 tsp Dijon Mustard parsley, and chives. Add dressing and toss well to 1 tsp Salt coat. Add spinach just before serving and mix ¼ tsp Ground Black Pepper gently, or portion spinach on a serving platter or ½ cup Canola Oil plates and top with dressed buckwheat mixture. Makes 8 servings. Buckwheat The Pseudo-Grain Buckwheat is a “pseudo-grain”— actually a gluten-free seed from a plant related to rhubarb, but nutritionally similar to whole grains. First cultivated in Southeast Asia thousands of years ago, in time buckwheat journeyed west and took root in Eastern Europe, where it became the star of many classic dishes. When toasted, buckwheat is called “kasha,” and is a popular ingredient in traditional Jewish cuisine. Kasha is often used in combination with starches such as pasta for kasha varnishkes, or potatoes for kasha knish. Buckwheat provides complete protein with all the essential amino acids. (Fagopyrum esculentum) (Fagopyrum Lemon Mint Freekeh Salad The nuttiness of whole grain freekeh pairs perfectly with zesty pesto made from fresh mint. 2½ cups Water Bring water to a boil in a pot. Add freekeh, cover and 1 cup Bob’s Red Mill reduce heat to medium-low. Simmer until water is Organic Cracked Freekeh absorbed, about 20 minutes. Drain any excess liquid 2 cups fresh Parsley and let freekeh cool for 30 minutes. 1 cup fresh Mint 2 tsp Lemon Zest In a food processor or blender, puree parsley, mint, ½ cup Lemon Juice lemon zest and juice for 15 seconds. Add pine nuts, ½ cup toasted Pine Nuts salt and pepper and puree until smooth, another 15 ¾ tsp Salt seconds. With the machine running, slowly drizzle in ½ tsp ground Black Pepper olive oil. Continue to process until smooth. ¹⁄₃ cup Olive Oil 15 oz cooked Garbanzo Beans In a large bowl, toss pesto with 2 medium Red Bell Peppers, diced freekeh, garbanzo beans, red bell 2 large Tomatoes, diced peppers and tomatoes. Serve chilled or at room temperature. Makes 8 servings. Mediterranean Farro Salad For a sophisticated side dish, serve this simple, refreshing salad at your next backyard barbeque. 1 cup Bob’s Red Mill Organic Farro Put farro and water in a pot and bring to a boil. 3 cups Water Reduce heat to medium-low and simmer for ½ cup diced Red Onion 30 minutes. Drain off any excess liquid. Let farro 1 cup seeded and diced Tomatoes cool for 30 minutes. 1½ cups seeded and diced Cucumber In a large bowl, toss farro with ¼ cup Lemon Juice vegetables, lemon juice, olive oil 2 Tbsp Olive Oil and herbs. Serve chilled or at ½ cup chopped fresh Parsley room temperature. ¼ cup chopped fresh Mint ¼ cup chopped fresh Dill Makes 6 servings. Millet Spring Roll Salad This colorful salad brings together all the great flavors of a spring roll. Salad 1 cup Bob’s Red Mill Millet Put water and salt in a pot and bring to a boil. Add 2 cups Water millet, reduce temperature to medium-low and 1 tsp Sea Salt simmer until grains are soft, about 20 minutes. 1 Carrot, shredded 1½ cups shredded Napa Cabbage While millet cooks, whisk together all dressing 1 Red Bell Pepper, thinly sliced ingredients in a small bowl. Set aside. 15 oz canned Baby Corn pieces Drain any excess liquid off the cooked millet. In a 3 Green Onions, finely chopped large bowl, combine millet, carrot, cabbage, pepper ½ cup Cilantro, chopped and corn. Add dressing and toss well. Chill for 1 hour. ¹⁄₃ cup Basil, chopped ¹⁄₃ cup Mint, chopped Add green onions and herbs and mix well. Garnish 2 Tbsp Toasted Sesame Seeds with sesame seeds. Dressing ¼ cup Rice Wine Vinegar Makes 8 servings. ¼ cup Lime Juice 2 Tbsp Toasted Sesame Oil 2 tsp Sriracha Chili Sauce 2 tsp Gluten Free Soy Sauce ¼ cup Brown Sugar 2 Garlic cloves, minced Millet The Sacred Grain Millet has long been an important food for many cultures in the Far East, dating all the way back to prehistoric times. In ancient China, millet played a larger role in the daily diet than rice. It was considered a sacred grain, and was honored for the life-giving nourishment it provided. The chronicles of millet don’t end there—this storied grain is also mentioned in the Old Testament, the writings of Herodotus, and the journals of Marco Polo. It is truly a grain of great distinction! (Pennisetum glaucum) (Pennisetum French Bean & KAMUT® Khorasan Wheat Salad Serve this hearty salad as a side dish with fish or chicken, or on its own as a vegetarian main dish. Salad Place KAMUT® berries and 3 cups water in a 1 cup Organic KAMUT® Khorasan Wheat pot on bring to a boil. Cover and reduce heat 1 cup Flageolet Beans to low. Simmer until soft, about 1 hour. Water Drain and cool. 1 cup Green Onions chopped 1 cup Tomatoes diced Place flageolet beans in a pot with water to 2 cups Spinach chopped cover. Bring to a boil; cover and reduce heat to low. Simmer until soft, about 1 hour. Vinaigrette Drain and cool. ½ cup Olive Oil ¼ cup Lemon Juice Mix vinaigrette ingredients together in a 2 Tbsp White Wine Vinegar large bowl. Prepare vegetables and place in 2 Tbsp Dijon Mustard the bowl with the dressing. Add cooked and ¼ cup Shallots minced cooled KAMUT® grains and flageolet beans. 1 tsp Thyme Mix well and chill for a few hours before 1 tsp Tarragon serving, or overnight. 1 tsp Parsley Flakes ½ tsp Sea Salt Makes 10 servings. ½ tsp Black Pepper KAMUT® The Mysterious Grain The history of this ancient wheat grain is a bit mysterious.