Cranberry Nut Couscous Salad
Health Benefits of Using Whole Grains, Almonds and Goat Cheese
Jul 21, 2009
The importance of healthy eating is essential to good health. Cooking with the right balance of ingredients can render delicious, vitamin and nutirient rich meals, that are affordable and simple to prepare.
Cranberry Nut Couscous Salad Recipe
Ingredients
- 1 ¾ c chicken or vegetable stock
- 1 ¼ c Harvest Grains Blend*
- ½ c bottled cranberry vinaigrette or cranberry balsamic vinaigrette salad dressing
- ½ c raisins
- ½ c crumbled plain goat cheese
- ¼ c sliced almonds
Method
- Cook Harvest Grains Blend according to package instructions. Be sure to follow timing instructions closely as the grains can get sticky if overcooked.
- Stir in vinaigrette, almonds and raisins and refrigerate until cooled.
- Gently stir in the goat cheese.
- If the grains seem dry, add more dressing as desired.
* Available at Trader Joe’s. This blend consists of Israeli couscous, orzo, split baby garbanzo beans and red quinoa. Regular whole grain Israeli couscous, or any other blend of grains, (found in either the rice or beans section of the market) can be substituted if the Harvest Blend is not available. The Harvest Blend can easily be created by purchasing each grain separately and mixing in equal proportions.
Health Benefits of Couscous Salad
- Whole grain couscous- Whole grains are an important part of a healthy, balanced diet. A grain is considered whole when all three parts – bran, germ and endosperm – are present. Most of the antioxidants and vitamins are found in the germ and the bran of a grain. Whole grains are a good source of B vitamins, Vitamin E, magnesium iron and fiber, as well as other valuable antioxidants not found in some fruits and vegetables.
- Garbanzo beans (also called chickpeas)- are a very good source of folic acid, fiber, and manganese. They are also a good source of protein, as well as minerals such as iron, copper, zinc, and magnesium. They are a good source of fiber and can help lower cholesterol and improve blood sugar levels. This makes them a great food especially for diabetics and insulin-resistant individuals. When served with high quality grains, garbanzo beans are a low-fat, complete protein food.
- Quinoa- most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. Quinoa is a complete protein, which means it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially rich with the amino acid lysine, which is essential for tissue growth and repair.
- Almonds- are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease. Almonds are high in vitamin E, an antioxidant, known to control damage by free radicals. Antioxidants are nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions). They are believed to play a role in preventing the development of such chronic diseases as heart disease, cancer, Rheumatoid Arthritis and Alzheimer’s Disease.
- Goat’s Milk(Cheese)- is a very good source of calcium and the amino acid tryptophan. It is also a good source of protein, phosphorus, riboflavin (vitamin B2) and potassium. Calcium is widely recognized for its role in maintaining the strength and density of bones. Goat’s milk is actually higher in its calcium and protein content than cow’s milk. An added benefit to goat’s milk is that it is tolerated by those who can not tolerate cow’s milk.
- Raisins- are equal to prunes and apricots as an antioxidant-rich fruit. The phenols found in fruit have repeatedly been show to have antioxidant activity and to help prevent oxygen-based damage to cells in the body.
This delicious and colorful dish is packed with a tasty and healthy combination of five foods that are high in vitamins and nutrients such as protein, fiber and antioxidants. With a total cooking time of ten minutes, it is quick and easy to prepare and is perfect on its own or as a an accompaniment to fish, chicken, beef or pork.
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