Power Up Your Salad

Make your next bowl of greens heartier with whole grains.

You already know that salads are a nutritious choice. But adding whole grains to your bowl gives you even more goodness. Why? Whole grains provide an added dose of fiber, which can keep you feeling fuller longer.

Dig a fork into our new Ancient Grain, Arugula & Chicken Salad, which combines peppery arugula with chicken raised without antibiotics, red grapes, fresh apple and cabbage slaw and our ancient grain blend of freekeh, farro, barley and daikon radish seed.

Ready to try adding grains to your next salad at home? Read on for some of our favorite, flavorful grains that are just perfect for transforming any ordinary salad into a hearty, delicious meal.


If all the whole grains had a highest-fiber contest, barley would be right at the top. Toss a 1 cup serving of cooked barley atop your favorite salad and you’ll add 6 or more grams of fiber, depending on which variety you choose, not to mention vitamins and minerals and a type of fiber called beta-glucan, which can help lower cholesterol and keep blood sugar in check.


This superfood stands out for being a complete protein, which means it has all the essential amino acids you need—and that’s something you just don’t find in plant-based foods very often. Don’t tell the other grains, but quinoa is actually a seed. Because it’s cooked and eaten like a grain, quinoa is classified as a pseudo-cereal, so it’s fine to call it a grain.


A staple in ancient Egypt, farro made its way to Italy, where it’s used today in risottos and for pasta. It has a subtle, nutty flavor and a delicately chewy texture that stands up well whether it’s added to soups or tossed in salads. If you’re looking to mix things up, farro is easily swapped into recipes that call for quinoa or couscous.


Pronounced “free-kah,” the Arabic name actually translates as “to rub,” which is how freekeh is produced. An ancient grain, freekeh is wheat that’s been harvested while it’s still green, roasted, then rubbed to reveal its kernels. Also known for its nutty flavor and chewy texture, it’s a perfect addition to stews, rice and, of course, your favorite salad.