Nordic Rye Berry and Salmon Salad

Spring’s Best Argument for Whole Grains

This salad is practically a case study in the Nordic diet, rye, salmon, and fresh greens assembled into something that tastes like spring arrived early. It’s hearty enough to be a full meal, fast enough for a weeknight, and the creamy dill dressing pulls everything together without a drop of cream in sight. 

Rye berries are a whole grain staple in Nordic countries. And whole grains have a consistent track record in longevity[lon-jev-i-tee]nounLiving a long life; influenced by genetics, environment, and lifestyle.Learn MoreClose research. A meta-analysis of more than 780,000 people published in Circulation found that high whole grain intake is associated with a 16% lower risk of all-cause mortality[awl kawz mawr-tal-i-tee]nounThe risk of death from any cause.Learn MoreClose. The salmon delivers heart-healthy EPA and DHA omega-3 fatty acids[oh-may-guh three fat-ee as-ids]nounEssential fats that reduce inflammation and support brain health.Learn MoreClose. Spinach contributes folate, magnesium, and vitamin K. Greek yogurt in the dressing adds protein and gut-supporting probiotics[proh-by-ot-iks]nounLive bacteria that promote gut and immune health.Learn MoreClose. And dill, underrated as it is, contains flavonoids and antioxidants with emerging anti-inflammatory[an-tee-in-flam-uh-tawr-ee]adjectiveReducing inflammation, which contributes to better overall health.Learn MoreClose properties. 

Serves 4 | Total time: 65 minutes

Ingredients

Salad

• 1 cup rye berries
• 1½ cups green beans, chopped into 1-inch pieces
• 5 ounces fresh baby spinach
• 1 large cucumber, sliced into half-moons
• 8 ounces smoked salmon (not lox), torn into bite-sized pieces
• ¼ cup chopped fresh dill

Dressing

• ½ cup plain Greek yogurt
• 1 small garlic clove, minced
• 2 tablespoons apple cider vinegar
• 1½ tablespoons olive oil
• 2 tablespoons water
• ¼ teaspoon black pepper

Instructions

1. Cook rye berries according to package instructions (typically 45–60 minutes at a low boil until tender and chewy).
2. While rye berries cook, place green beans in a large skillet, cover with water, and cook over medium heat for about 5 minutes. You want them cooked through but still holding their color. Drain well.
3. Whisk all dressing ingredients together until smooth and creamy.
4. Add the spinach to a large bowl and mix with dressing. Fold in the rye berries, green beans, cucumber, salmon, and dill. Serve right away.

Note: Hot-smoked salmon flakes more easily than lox and holds up better once everything is tossed together. Look for it near the smoked fish at most grocery stores. This recipe is inspired by the Whole Grains Council recipe.

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