Wild Rice and Cranberry Harvest Salad

This salad has all of the sweetness of a carrot cake, with a little zip from the onions as well. Perhaps it’s too big a leap to think of this with a candle in it on that special occasion, so try making this as a “bring a dish” item to Thanksgiving. When you take this one, we predict that you’ll be welcomed with open arms, then asked for the recipe before the meal’s end. And to make it easy on you, too, you can make this a day ahead. You can also prepare and freeze wild rice ahead of time; it keeps in the freezer for about 3 months.

Serves 12 • Prep Time: 15 minutes • Cook Time: 45 minutes

 

1  cup water

1  cup vegetable broth or chicken broth

1  cup wild rice

1  cup dried cranberries

1  cup golden raisins

1  cup chopped green onions, with some green

5  tablespoons pine nuts, toasted

1/2  cup chopped fresh Italian parsley

FRESH ORANGE DRESSING

2  tablespoons grated orange zest

1/2  cup fresh orange juice

1/4  cup apple cider vinegar

1/4  cup olive oil

Salt and pepper

1. Bring the water and broth to a boil. Add the rice and bring to a boil. Reduce the heat, cover, and simmer, stirring occasionally, for about 40 minutes, until tender, but still slightly firm to the bite.
2. Drain the rice and transfer it to a large bowl and let cool. Stir the cranberries, raisins, green onions, pine nuts, and parsley into the rice.
3. For the dressing, whisk the orange zest, orange juice, and vinegar in a small bowl. Gradually whisk in the olive oil. Season to taste.
4. Add enough dressing to the wild rice salad to coat as you toss and blend. Cover and chill the salad for up to 24 hours before serving.

Calories 199 • Total Fat 7.5g • Saturated Fat 0.6g • Carbohydrates 32g • Protein 4g • Dietary Fiber 2.5g • Sodium 253mg

 

Calories Out Recipe No. 6

 

Take a deep breath, stretch, and become immersed in yoga.

According to researcher Karen Mustia, PhD, MPH, of the University of Rochester Medical Center, and her colleagues, doing yoga, in addition to chemotherapy, regularly for four weeks improves sleep quality, reduces dependency on sedative medication, reduces fatigue, and improves overall quality of life. Their research was presented at the June 2010 annual meeting of the American Society of Clinical Oncology.

MINDFUL PRACTICES USED TO PROMOTE OVERALL HEALTH

Jane Murray, MD, integrative medicine specialist, suggests that we consider the mind-body practices that focus on the interactions among the brain, mind, body, and behavior, with the intent to use the mind to affect physical functioning and promote health. Examples of mind-body practices include deep-breathing exercises, guided imagery, hypnotherapy, progressive muscle relaxation, qi gong (an ancient Chinese healing martial art), yoga and tai chi, a slow set of movements and focused breathing techniques intended to improve blood flow and movement of qi for health and internal balance.

MAKING YOGA FIT YOU

Research is ongoing on yoga as a mind-body practice that benefits breast cancer survivors. The various styles of yoga used for health purposes typically combine physical postures, breathing techniques, and meditation or relaxation. People use yoga as part of a general health regimen and also for a variety of health conditions. Use caution, however, in beginning a yoga regimen, to ensure that the physical requirements fit your practice.