Special salads I: tasty, healthy and interesting!

Curried Rice and Quinoa Salad & Couscous tabbouleh

If the holiday season was one feast after another for you, you may have resolved to eat nothing but salads in January. This can be a diet to look forward to, as there are plenty of ways to make salads interesting and satisfying.

As nutritious as salad greens are, we�re not rabbits. We can�t live on lettuce alone. For a salad to make a meal, it should contain something more substantial, like grains, beans or potatoes, or protein-rich ingredients like cheese, fish or eggs. Poach an egg, place it atop a generous serving of fris�e salad tossed with croutons, herbs and a tart vinaigrette, and you�ve got lunch or a light dinner. A spinach salad with green beans can be transformed into a comforting and nourishing meal when warm potatoes tossed with vinaigrette and feta are added to the mix.

Curried Rice and Quinoa Salad

I�ve made this mixed-grains salad using both regular brown rice and brown basmati rice. I like the lightness of the basmati brown rice, but I also enjoy the chewiness of regular brown rice.

3/4 cup basmati brown rice, or 1 cup regular long grain or short grain brown rice, cooked

1/2 cup quinoa, preferably red quinoa, cooked

1/4 cup toasted almonds, coarsely chopped

1 large stalk celery, diced

1 apple, cored, cut in small dice and tossed with 1 tablespoon freshly squeezed lemon or lime juice

1/4 cup chopped cilantro

For the dressing:

1/2 cup plain low-fat yogurt or buttermilk

2 tablespoons Hellmann�s or Best Foods Mayonnaise

2 tablespoons fresh lime juice

1 teaspoon Dijon mustard

1 teaspoon curry powder

Pinch of cayenne

Salt to taste

2 tablespoons canola oil

For garnish: 1/2 pound broccoli florets, steamed for four or five minutes and refreshed with cold water

1. Combine all of the salad ingredients.

2. Whisk together the yogurt or buttermilk, mayonnaise, lime juice, Dijon mustard, curry powder, cayenne and salt to taste. Whisk in the oil, and toss with the salad. Garnish with the broccoli florets, and serve.

Yield: Serves six.

Advance preparation: You can make this several hours before serving, and keep in the refrigerator. Leftovers keep well for a few days.

Couscous tabbouleh

Is popular throughout France. In summer, add a pound of finely chopped tomatoes to the mix.

1 cup couscous

Salt to taste

1/2 teaspoon ground cumin

1/2 cup freshly squeezed lemon juice

1 cup warm water

1/4 cup extra virgin olive oil

1 cup finely chopped flat-leaf parsley

1/4 cup finely chopped mint

1 red bell pepper, seeded and diced

1 small cucumber, diced

Small romaine lettuce leaves for scoops

1. Put the couscous in a glass or ceramic bowl, and toss with the salt and cumin. Mix together 1/4 cup of the lemon juice and the water, and pour over the couscous. Let sit for 30 minutes, stirring the mixture from time to time or rubbing between your fingers and thumbs to prevent it from lumping. Cover with a plate, and microwave on 100 per cent power for one minute; or line a steamer with a kitchen towel, place the couscous in it and steam for 10 minutes. Carefully remove the plate, or remove from the steamer, and return to the bowl. Stir in the remaining lemon juice and the olive oil, and allow to cool. Toss with the remaining ingredients, except the lettuce leaves. Taste and adjust seasonings. Refrigerate until ready to serve. Serve, using the romaine lettuce leaves as scoopers.

Yield: Serves four to six.

Advance preparation: The salad will hold for several hours in the refrigerator.