Here is a great source for recipes: http://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html

There is still quite a bit of debate in the nutritional community about the role carbohydrates should play in our diet. Data presented at this year’s World of Healthy Flavors Conference, a collaboration between the Culinary Institute of America and the Harvard School of Public Health---one of my favorite info sources, suggested that the healthiest cuisine may be one in which carbohydrates are present in moderate amounts, as opposed to extreme low-carb diets.

The type of carbohydrate consumed is significant, researchers noted. Whole grains, high in fiber and slowly digested, have a much smaller impact on blood insulin levels than pure sugars or refined starches. And because whole grains offer long-lasting satisfaction, they offset what the hospitality industry calls “center-of-the-plate costs” -- the expensive, high-protein foods, often rich in saturated fats, that are traditionally served in all too generous portions.

I find whole grains appealing, even addictive, because of their chewy textures as well as their flavors. Bulgur and brown rice have a certain nuttiness, while grains like wild rice, barley, and farro have earthy flavors. Whole grains are easy to cook in quantity and freeze well, so it’s easy to keep them readily on hand.

A main dish salad is a perfect destination. Toss with a vinaigrette, a selection of vegetables and herbs, and perhaps some walnuts to add crunch, and you’ll find you’ve got all you need for the center of your plate.

Wild Rice and Brown Rice Salad With Walnuts and Asparagus

I love the contrast of textures and colors in this salad. The wild rice is earthy, and the brown rice nutty; both are chewy in different ways. Walnuts and walnut oil not only add perfect complementary flavor and crunch, but also contribute healthy omega-3 fats to the mix.

For the walnut vinaigrette:

2 tablespoons fresh lemon juice

1 tablespoon sherry vinegar or champagne vinegar

Salt, preferably kosher salt, to taste

1 teaspoon Dijon mustard

1 small garlic clove, finely minced or pureed

1/4 cup walnut oil

1/4 cup extra virgin olive oil

For the salad:

5 cups chicken stock, vegetable stock, or water

1/2 pound asparagus, ends trimmed, cut in 1-inch pieces and steamed 4 minutes

1 cup wild rice

Salt, preferably kosher salt, to taste

1/2 cup short-grain brown rice

1/4 cup chopped fresh parsley

2 tablespoons chopped fresh herbs such as chives, dill, tarragon or marjoram

1/3 cup shelled walnuts

Freshly ground pepper to taste

1. In a medium saucepan, bring 3 1/2 cups of the stock or water to boil. Add salt to taste and the wild rice. When the water returns to the boil, reduce the heat, cover and simmer 40 to 45 minutes, until the rice is tender and has begun to splay. Drain and transfer the rice to a large bowl.

2. Meanwhile, in another saucepan, combine the brown rice, the remaining water and salt, and bring to a boil. Reduce the heat, cover and simmer 35 to 40 minutes, until the rice is tender. Remove from the heat. If any liquid remains in the pan, drain. Add to the wild rice.

3. While the rices are cooking, make the dressing. Whisk together the lemon juice, vinegar, salt, mustard and garlic. Whisk in the oils, taste and adjust seasonings. Toss at once with the warm rice. Add the asparagus and the remaining ingredients, and toss together. Taste, adjust seasonings and serve.

Yield: Serves six

Advance preparation: You can make this up to a day ahead of time, but don’t add the asparagus and herbs until shortly before serving.