High-Fibre Salad

salad, buckwheat, walnuts
AuthorVicki ParkerYields4 Servings

Fresh raw vegetables are good to have all year round but salads really come into their own in the warmer weather.

This is the perfect recipe to add to the festive season table as it will give you and your guests plenty of water-based vegetables to help with hydration and the whole grains add additional fibre.

This salad is made with a base or rice, millet or buckwheat which has been cooked and cooled. The grains make a filling salad while supplying plenty of good quality fibre. It comes from Leslie & Susannah Kenton’s recipe book Raw Energy Recipes that accompanied the book they wrote together called Raw Energy.

And for the SexyFit grads, you will see the SexyFit principle of carb + fat + protein at play in this recipe.

  • The vegetables and grains are the carbs
  • The walnuts and the dressing contain fat
  • The walnuts add protein.
  • The grains also contain a small amount of protein.

Ingredients

 2 celery sticks, finely diced
 1 carrot, finely diced
 2 tomatoes (room temperature as they taste soooo much better), finely diced
 ½ red capsicum finely diced
 3 cups of cooked brown rice, millet or buckwheat (or combination of all 3), cooled
 Handful of walnuts
 2 spring onions, chopped.

Simple Ways to Cook the Grains in this Recipe

Mix the finely diced celery, carrot, tomatoes and red capsicum with the grain along with the walnuts. Top with the chopped spring onions and dress with a French dressing with lots of fresh parsley.

Brown Rice is a wholegrain rice with the inedible outer hull removed. It has a unique nutty flavour, with a firm but light texture. It is a great side to curries, stir-fries, salads or nourish bowls.

How to Cook Brown Rice Using The Absorption Method:

  1. Rinse brown rice with cold water
  2. Place 1 cup of rice in a saucepan on the stove
  3. Add 2 cups of water and bring to the boil
  4. Reduce heat and simmer covered for 25 minutes
  5. Remove from heat and stand covered for 5 minutes

Millet is a grass plant that originates from Africa and India. Millet has a subtle, slightly nutty flavour. It can be cooked until it’s light and fluffy and used as a grain alternative or you can add more water and turn it into a creamy porridge with a polenta-like consistency!

How To Cook Millet In A Pot:

Note: some recommend soaking before cooking. If you have trouble digesting grains, then I recommend that you soak it for at least 6 hours.

  1. Rinse: Place the millet in a fine mesh strainer and rinse well with cool water.
  2. Toast (optional): This enhances flavour and will add a nice taste to the salad. Place in a wide-bottom saucepan and heat over medium heat for about 4 minutes, stirring occasionally.
  3. Add liquid: Then add the water, or you can use vegetable or chicken broth for an enhanced flavour (try 1 cup water to 1 cup broth - whatever you fancy). You will need 2 1/4 cups of liquid to 1 cup of millet. Add a teaspoon of salt. Add a nob of unsalted butter. This is optional and not required. By adding a little fat to the millet gives it more flavour, but you can skip this if you want to keep it vegan.
  4. Bring it to a boil, then cover: Give the mixture a good stir, bring to the boil then lower the heat so the liquid stays at a simmer and cover the pot.Cook: For about 20 minutes , or until all the water has been absorbed. Remove from heat, leave the cover on and after 10 minutes fluff with a fork.

Buckwheat comes from the hulled seeds of the buckwheat plant, so it not a wheat even though its name suggests otherwise. It also goes by the name buckwheat grouts. When cooked, buckwheat has an earthy flavour and chewy texture.

How to cook Buckwheat in a Pot

  1. Rinse: Place the buckwheat in a fine mesh strainer and rinse well with cool water.
  2. Toast (optional): This enhances flavour and will add a nice taste to the salad. Place in a wide-bottom saucepan and heat over medium heat for about 4 minutes, stirring occasionally.
  3. Add liquid: Then add the water - you will need 2 cups of water to 1 cup of buckwheat. Add a teaspoon of salt. 1 cup of buckwheat to 2 cups of water.
  4. Bring it to a boil, then cover: Give the mixture a good stir, bring to the boil then lower the heat so the liquid stays at a simmer and cover the pot.
  5. Cook: For about 13-15 minutes, or until all the water has been absorbed. Remove from heat and after 10 minutes fluff with a fork.

 


Basic French Dressing

  • 3/4 cup extra virgin, cold-pressed olive oil
  • 1/4 cup lemon juice or apple cider vinegar
  • 1 teaspoon wholegrain mustard (French Meaux is a favorite) or use mustard powder
  • 2 teaspoons raw honey
  • A little vegetable bouillon powder and pepper to season (or use Maldon salt crystals if you don’t have bouillon powder)
  • A small clove crushed garlic (optional)

You can use a blender to mix the dressing or a screw-top glass jar and shake it well. This will store in the refrigerator for at least a week.

Recipe Options:

Here are some ideas to jazz up the basic French dressing recipe:

  • Rich French Dressing: Add 1 tablespoon of Tamari (wheat-free soy sauce that is low in sodium), 1 finely chopped spring onion, and a dash of Cayenne pepper.
  • Wine Dressing: Add 1 tablespoon of red or white wine - white is good for salads containing fruit, and red for cabbage salads.
  • Herb Dressing: Try marjoram, basil, thyme, or dill, or lovage (about 3 - 4 tablespoons in total of fresh, finely chopped, or 2 teaspoons dried).
  • Citrus Dressing: Swap the olive oil with 3/4 cup sesame oil, juice of 1/2 lemon and 1 orange, and 1 tablespoon apple cider vinegar in the above basic dressing. Add 1 teaspoon grated orange peel and 1/2 teaspoon grated lemon peel (scrub the fruits first!), a pinch of nutmeg and 1 teaspoon chervil. Put all the ingredients in a blender until smooth.
  • Spicy Italian Dressing: Follow the basic recipe, using cider vinegar, and add a dash of red wine or Tamari, 2 ripe peeled tomatoes, 1 tablespoon finely chopped onion, garlic, 1/2 teaspoon oregano and basil, and some powdered bay leaf. Blend all ingredients well.
  • Olive Dressing:  Use olive oil and lemon juice in the basic recipe.  Add 4-6 pitted black olives, finely chopped, and a pinch of Cayenne pepper.

 

Ingredients

 2 celery sticks, finely diced
 1 carrot, finely diced
 2 tomatoes (room temperature as they taste soooo much better), finely diced
 ½ red capsicum finely diced
 3 cups of cooked brown rice, millet or buckwheat (or combination of all 3), cooled
 Handful of walnuts
 2 spring onions, chopped.

Directions

1

Rinse brown rice with cold water

2

Place 1 cup of rice in a saucepan on the stove

3

Add 2 cups of water and bring to the boil

4

Reduce heat and simmer covered for 25 minutes

5

Remove from heat and stand covered for 5 minutes

High-Fibre Salad
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