Senior-Friendly Wild Rice Harvest Salad

Healthy Recipe: Wild Rice Salad

The holiday season can be a tough time to stick to a healthy diet, especially if you’re vegetarian or vegan. This festive salad on the table ensures no one will feel deprived. Heart-healthy, antioxidant-rich wild rice provides an earthy, nutty-tasting base for a colorful mélange of cool-weather produce. Apples, pears, pomegranate arils, and any kind of nut could also make themselves at home here. Serves 4. – Susan Puckett

Dressing:
• 3 tablespoons fresh lemon juice
• 1 tablespoon honey
• Salt and black pepper
• 4 tablespoons extra-virgin olive oil

Salad:
• 1 cup long-grain wild rice
• 2 navel oranges, peeled, pith removed, and cut in sections between the membranes
• 1 cup green or red grapes, cut in half
• 1 stalk celery, thinly sliced
• 2 scallions, white and green parts, chopped
• ½ cup roughly chopped toasted pecans
• ½ cup dried cranberries
• ½ cup chopped fresh parsley or mint leaves or a combination (optional)

Make the dressing:
In a small bowl, whisk together the lemon juice, honey, ½ teaspoon of salt, and a few grindings of black pepper. Slowly whisk in the olive oil. Set aside.

Make the salad:
Place the wild rice in a medium pot with 4 cups of water and 2 teaspoons of salt and bring to a boil. Reduce the heat to medium-low and simmer, uncovered, 45 to 55 minutes, or until the rice is very tender but not mushy. Drain it well, return it to the pot, cover, and let it steam off the heat for 10 minutes.

While the rice is still warm, transfer it to a large salad bowl. Add the orange sections, grapes, celery, scallions, pecans, cranberries, and herbs (if using). Then add the dressing and toss well to coat.

Taste and adjust the seasonings and serve at room temperature. Cover and refrigerate any leftovers for up to 3 days; bring to room temperature before serving.

Why This Recipe Supports Senior Fitness

• Wild rice delivers hearty fiber and steady energy, helping seniors stay fueled for daily activity and workouts.
• Fruit and nuts bring antioxidants that support immunity and reduce inflammation.
• Soft textures and balanced flavors make this nutrient-dense salad easy to chew and digest.