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Lunch | Side | Snack

Pear and Walnut Grain Salad

  • 15-20 Mins

    Prep Time

  • 0 Mins

    Cook Time

  • 4

    Servings

  • 371

    Calories

  • 20g

    Fat

  • 39g

    Carbs

  • 7g

    Protein

Recommended For:

Lupus

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Ingredients

  • 2 (8.5oz) Packages Microwave Brown Rice and Quinoa Mix, any microwavable grain will work well
  • 1 Pear, chopped
  • 2 Celery Stalks, chopped
  • 1 Tbsp Shallot, minced
  • 2 Tbsp White Balsamic Vinegar
  • 1 Tsp Dijon Mustard
  • 2 Tbsp Extra Virgin Olive Oil
  • ¼ Cup Chopped Walnuts
  • Salt and Pepper, to taste

What You’ll Need

  • Cutting Board

  • Knife

  • Measuring Spoons

  • Large Mixing Bowl

  • Whisk

  • Mixing Spoon

  • Baking Sheet

  • NNuts:

    Replace the walnuts with sunflower seeds.

Instructions

  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Microwave Grain Mixture Microwave the grain mixture according to package directions. Once done, spread onto a baking sheet and allow to cool.

  • 3.

    Chop Pear, Celery & Shallot While the grains are cooking, chop the pear, celery and shallot. Set aside.

  • 4.

    Whisk Together Dressing To a large mixing bowl whisk together the white balsamic vinegar and mustard. Drizzle in the olive oil while whisking.

  • 5.

    Combine Salad To the bowl, add the grain blend, pear, celery, shallots and walnuts. Toss to combine. Sprinkle with additional salt and pepper, if desired.

  • 6.

    Wash Hands Wash hands with soap and water.

Recipe adapted from Food Network Magazine

Nourishment Notes

Whole Grains

Whole grains, such as those used in this recipe, contain important B vitamins to help your body feel it’s best. It also contains fiber to help promote heart health.

Pears

Pears contain a variety of nutrients including antioxidants to help reduce inflammation associated with lupus. The skin of a pear contains high amounts of fiber that can help relieve constipation a side effect that may occur from certain medications.

Walnuts

Walnuts are one of the few plant-based sources of omega-3 fatty acids. These types of fats are important for heart and brain health, as well as reducing inflammation associated with lupus.

Fatigue Buster

  • Use a Microwavable Grain Blend

    Using a microwavable grain blend helps to reduce the amount of preparation time of this recipe.

  • Ask for Assistance

    Ask a friend or family member to help make this recipe.

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