Orzo Salad with Ginger-Sesame Dressing image

Vitamins A, C, and E, B vitamins, and folate optimize your baby’s cell, brain, nervous system, bone, and tooth development, and vitamin C keeps your immune system strong.

SERVES 6

A winner with our testers! Adults and kids love this dressing, which can be used on anything from greens to grains. The ginger is what makes it special. Feel free to replace the orzo with any other small pasta, or any whole grain, such as quinoa or farro. Need veggie subs? Add lightly cooked asparagus, green beans, edamame, or broccoli florets. Gluten-free? Use your favorite gluten-free pasta or grain. No time? Pick up veggies, cooked pasta, and proteins (such as cooked shrimp, chicken—or tofu—to keep it vegan) from a salad bar. More fiber? You can toss in greens, such as spinach, arugula, or mizuna. Add 2 tablespoons of chia and/or flaxseeds for some real power.

GINGER-SESAME DRESSING (MAKES ABOUT ½ CUP)

2 teaspoons minced fresh ginger

1 garlic clove, halved

2 tablespoons cider vinegar

1½ tablespoons light soy sauce or wheat-free tamari

½ teaspoon light brown sugar

1 teaspoon toasted sesame oil

¼ cup canola oil

SALAD

1 cup uncooked orzo

2 cups snow peas

1 cup shredded carrot

1 cup seeded and diced red bell pepper

¼ cup sliced scallion

Salt

⅓ cup sunflower or pumpkin seeds, for garnish

• Prepare the dressing: Combine all the dressing ingredients plus 2 tablespoons of water in the bowl of a mini food processor, or use an immersion blender, and puree until smooth, scraping down the sides of the bowl as needed. Adjust the seasoning, transfer to a bowl or jar, cover, and refrigerate. Whisk or shake before serving.

• Prepare the salad: Add the orzo to the boiling water and cook until done, following the package directions.

• Cook the snow peas in boiling water for 5 minutes, or until crisp-tender, and drain. Place them in a bowl and add the carrot, bell pepper, scallions, cooked orzo, and ⅓ cup of the dressing. Toss, adjust the seasoning, and add more dressing, if desired, 1 tablespoon at a time. Top with the seeds.

Meal ideas

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (Steak on the Grill, here)

• Reduced-fat milk or yogurt

• Fresh fruit

Meal ideas and tips for diabetes

• Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based (above)

• Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB

⅔ cup orzo salad: Calories: 262 cals; Protein: 6 g; Carbohydrates: 27 g; Fat: 14 g; Fiber: 3 g; Sodium: 270 mg; Vitamin A: 4,228 IU; Vitamin C: 34 mg; Vitamin E: 5 mg; Niacin: 5 mg; Thiamine: 0.4 mg; Folate: 104 mcg; Copper: 0.3 mg; Manganese: 0.5 mg; Selenium: 22 mcg; 2 CARBS