Fruits and Veggies - Fresh Canned Frozen

Apple and Rice Confetti Salad

From the Strive for Five at School! Resources
Adapted from Food at

Yield: 8
Portion: 1/2 cup (125 mL)
Cost per serving: $0.18

3/4 cup (175 mL) brown rice
1 apple
1/4 cup (50 mL) red pepper, finely chopped
1/4 bunch (50 mL) green onions, chopped
1/4 cup (50 mL) celery, finely chopped
2 tbsp (30 mL) parsley, chopped
8 lettuce leaves

2 tbsp (30 mL) canola oil
2 tbsp (30 mL) cider vinegar
2 tsp (10 mL) lemon juice
1/4 tsp (1 mL) cinnamon, ground
1/4 tsp (1 mL) salt
1/4 tsp (1 mL) pepper

1 In a saucepan, bring 2 cups (500 mL) of water to a boil; add the rice. Cover, reduce heat, and simmer until the rice is tender and the liquid has been absorbed, about 35-40 minutes. Let cool.
2 Wash the apple, remove the core, and dice into small pieces.
3 Chop the red pepper, green onions, celery, and parsley.
4 In a large bowl, combine the cooked brown rice with the diced apple and red pepper, green onions, celery, and parsley.
5 Combine the vinaigrette ingredients in a jar and shake well until slightly thickened. Stir into the rice mixture. Cool.
6 Wash and dry the lettuce. For each serving, place 1/2 cup (125 mL) of the rice salad on a small bed of lettuce.

Tip: Mix red apples with green peppers or green apples with red peppers to enhance the confetti effect. Either way, the brightly coloured vegetables and apple pieces enhance the eye appeal of this dish.

For a complete main-dish combo, try adding 1/2 cup (125 mL) of cooked diced chicken to this mixture. Serve with a small whole-wheat roll, and you have a complete high-fibre healthy meal.

Did You Know?

The acid content in apples makes them a natural mouth freshener.

Many varieties of apples are grown in the Annapolis Valley. Most are harvested between August and late October or early November.

Add applesauce to quick breads or muffins to reduce the amount of fat used. For best flavour and texture, substitute half the amount of fat or oil the recipe calls for with applesauce. For example, if a recipe lists 1 cup of oil, use 1/2 cup of oil and 1/2 cup of applesauce.