Not every salad has to consist of a gleaming mass of green vegetables. The word “salad” simply means a collection of small pieces of food, usually complemented by a sauce. Many cultures have long embraced this broad definition, with traditional salads that include meats, cheeses (we’re looking at you, France), nuts, fruit — heck, even Jell-O. At the moment, one of our favorite ways to build a healthy salad is with a member of the grains family.

If you’re going to get on the grains train, you might want to lean towards whole grains, which are simply grains that have not been refined. Common whole grains include wheat, oats, barley, quinoa, brown rice and buckwheat. They are the intact seeds of plants, consisting of the bran, the germ and the endosperm. Generally when grains are processed much of the nutritional benefits are lost. Eating whole grains has been linked to a host of health perks, including reduced risk of cardiovascular disease, type 2 diabetes and obesity.[1]

Including grains in your salads just makes sense. While green salads are sensitive to seasonality, grains may be stored and served up all year round. They can make your meal more nutritionally complete, as whole grains are a great source of carbohydrates, fiber, healthy fats, minerals and more.[2] Grains also add pleasant textures and flavors to salads. Whether you’re looking for a crispy crunch or a hearty flavor, salads with grains deliver it all. Here are a few of our favorites.

Crazy for Couscous

A staple of North African cooking, couscous is an adaptable grain with near-infinite options for salads. For a quick fix, try this simple, savory recipe that adds red pepper, cucumber, feta cheese, pesto and pine nuts. Or bring beans into the mix, with this variation featuring corn, black beans and green onion.

Bulgur-based Tabbouleh

Tabbouleh is a Middle Eastern salad often made with bulgur, a cracked wheat that is dried and partially pre-cooked.[3] Traditional Lebanese tabbouleh is a hearty blend of greens and grains, with parsley, fresh mint, cucumber, tomatoes and bulgur. But you can also make it with fruit for a fresh and slightly fancy Sunday brunch, such as this version, featuring medium-grain bulgur, cantaloupe, blueberries, raspberries and tomatoes.

Quinoa Season

Quinoa is having a moment. It’s gluten-free, high in protein, and fairly neutral in flavor, making it an ideal salad wingman. For a seasonal salad option, try this warm quinoa salad with roasted autumn vegetables, and improvise with whatever veggies you have on hand.

The Best of Barley

Barley brings a bunch of health benefits, and goes great in many dishes. This barley, fennel and beet salad is ideal for autumn, with a hearty blend of earthy and fresh flavors.

Or why not double up with a perfect storm of grain goodness, with this quinoa and barley salad. It comes with diced carrot, celery, zucchini and sweet red pepper, coated in tangy ginger vinaigrette. Sounds like the perfect punch of flavor to complement the greatness of the grains.

[1] http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/whole-grain-foods/faq-20058417

[2] http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/health-gains-from-whole-grains/

[3] http://vegetarian.about.com/od/glossary/g/Bulgur-Wheat.htm