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The Mediterranean Diet is said to be one of the healthiest ways to eat and may in fact be the best choice if you are looking to add quality years to your life. The Standard American Diet (SAD) has trained us to look for cheap, sugary, and refined, but the Mediterranean way of eating asks us to reflect on our choices and consider which foods are better for the long haul. Who we are today is not who we will be five, ten, or twenty years down the road, so we must ask ourselves what type of gasoline do we want to use in the journey, food fuel that is quickly eaten and forgotten about or a diet that intentionally takes us to a place of health and enjoyment?

The Mediterranean Diet focuses on foods that are high in whole-grains, vegetables, healthy fats, and seafood- foods that eaten in moderation give you lasting energy while making you feel healthier and lighter.

A good way to incorporate more whole-grains in your diet is by adding one of Ralston Family Farms' special varieties to your meals.

Rice is an easy addition to salads, makes for a beautiful and aromatic side dish, and gives bulk to your main dish.

We have three unique varieties that will give your Mediterranean-inspired meals whole-grain health, a unique flavor profile, and traceability you can trust:

-Nature's Blend

Looking for something special? Nature's Blend is as special as it gets. A long, whole grain aromatic rice that has been cross-pollinated in the field and harvested as a blend straight out of the ground. Its unique combination of Aromatic Purple, Red and Brown Rice has a nutty texture and is full of nutrition and antioxidants. This variety becomes a beautiful, deep purple when cooked.


Our specialty whole-grain Red Rice has a beautiful color that comes from a natural plant compound and antioxidant called proanthocyanidin, which is also found in dark chocolate, and contains more antioxidants than a typical whole-grain brown. Naturally fortified with fiber and iron, this all-natural grain artfully combines great taste and exceptional nutrition with ease of preparation. 


Purple Rice is a specialty whole-grain Aromatic. Its deep rich color comes from a natural plant compound called anthocyanin, which is also found in blueberries, and it contains more antioxidants than a typical whole-grain brown rice. Naturally fortified with fiber, this all-natural grain artfully combines great taste, rich aroma, and exceptional nutrition, with ease of preparation. This variety becomes a beautiful, deep purple when cooked. 

There is no time for change like the present. If you are tired of your food making you feel SAD, give this way of life a try and see how it feels!

Try our take on a Mediterranean Rice Salad:


2 cups of Nature’s Blend Rice

3 cups baby spinach leaves, gently torn into large pieces

1 1/2 chopped red bell pepper, about one red bell pepper

1 cup cucumber, diced and seeded, about one medium

3/4 cup red onion, diced

5 ounces green olives, drained and halved

5 ounces Kalamata pitted olives, drained and halved

7 ounces feta cheese

3/4 cup olive oil

1 lemon, juiced

1 1/2 teaspoons oregano

1 teaspoon kosher salt

1 teaspoon black pepper

Step 1

Cook rice according to package directions Transfer the cooled rice to a large mixing bowl. Add the spinach, chopped vegetables, and olives, then crumble half of the feta cheese over the mixture.

Step 2

In a small bowl, whisk the olive oil, lemon juice, oregano, and salt and pepper until mixed. Pour the vinaigrette over the pasta mixture and gently fold until the rice and veggies are coated. Taste for seasoning and top with the remaining feta cheese. Refrigerate before serving.