Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese. Use Heinz brand apple cider vinegar as it is gluten-free.


"Let your food be your medicine, and your medicine be your food." -Hippocrates, Physician

The refrigerator light goes on...

This salad has it all: everything you need to improve your Med Diet Score. It was designed to use Mediterranean diet guidelines but with American ingredients. There are great veggies, high fiber whole cereals (wild rice), great fats in the olive oil, seeds, nuts, and avocado, along with a modest amount of cheese.

At first glance it appears to have a lot of fat but over half of the total fat are good fats with lots of polyunsaturated and monounsaturated fats.

This is the perfect summer salad.



Chopped Salad with Wild Rice

Servings: 2 | Serving size: about 4 cups salad

Cooking Time: 45 Minutes

This recipe can easily be multiplied but does not make very good leftovers.

Chopped Salad with Wild Rice recipe from Dr. Gourmet


  • 1 1/2 cups water
  • 1/2 cup wild rice
  • 4 tsp. olive oil
  • 2 Tbsp. apple cider vinegar
  • 2 tsp. maple syrup
  • 2 Tbsp. water
  • 3 Tbsp. fresh dill leaves
  • 1/8 tsp. salt
  • 1/8 tsp. fresh ground black pepper
  • 1/2 large yellow bell pepper (seeded and diced)
  • 1/2 large green bell pepper (seeded and diced)
  • 1 (8 ounce) yellow squash (diced)
  • 2 ounces reduced fat Monterey jack cheese (shredded)
  • 8 large leaves hearts of romaine lettuce (coarsely chopped)
  • 1/4 cup raw pumpkin seeds
  • 1/2 small avocado (diced)

Place the water in a small sauce pan over high heat.

When the water begins to boil add the wild rice and reduce the heat until the water is simmering.

Cover the rice and cook for about 30 minutes until there is about 1 tablespoon of water left.

Remove from the heat and let stand for about 5 minutes.

Fluff the rice and place in the refrigerator (if you are in a hurry you can place it in the freezer, but check it about every 5 minutes and fluff the rice).

Place the sesame oil, vinegar, maple syrup, water, dill, salt, and pepper in a blender or mini-chopper and blend until smooth.

Chill well.

When the rice and the dressing are chilled, place them in a large mixing bowl with the yellow pepper, green pepper, yellow squash, Monterey jack cheese, lettuce, and pumpkin seeds.

Fold together gently.

Top with the pumpkin seeds and diced avocado and serve.

Nutrition Facts

Serving size: about 4 cups salad

Servings: 2

Amount Per Serving

Calories 530 Calories from Fat 261
% Daily Value
Total Fat 29g 37%
    Saturated Fat 7g 35%
    Monounsaturated Fat 10g
    Trans Fat 0g
Cholesterol 20mg 7%
Sodium 430mg 19%
Total Carbohydrates 55g 20%
    Dietary Fiber 11g 41%
    Sugars 11g
Protein 22g
Vitamin A 57% Vitamin C 167%
Calcium 8% Iron 24%
Vitamin K 130mcg Potassium 1200mg