Full grains salad

Recipes like this are the best to have in your repertoire. Because they are so flexible! You adapt it to what you have readily available. And there is no limit to what you can put in.

Good For You!

Nuts:

• Nuts are a great source of healthy fats, including omega-3 and omega-6 fatty acids, which can help reduce inflammation in the body and improve heart health.
• They are also high in protein, fiber, and various vitamins and minerals, including vitamin E, magnesium, and potassium.
• Eating nuts has been linked to a reduced risk of heart disease, type 2 diabetes, and some types of cancer.

Seeds:

• Like nuts, seeds are a great source of healthy fats, protein, and fiber.
• Many seeds are high in minerals like calcium, iron, and zinc, which are important for bone health, energy production, and immune function.
• Certain seeds, such as flaxseeds and chia seeds, are also high in omega-3 fatty acids, which have been linked to improved heart health and brain function.

Lentils:

• Lentils are a great source of plant-based protein, with about 18 grams of protein per cooked cup.
• They are also high in fiber, which can help regulate blood sugar levels and improve digestion.
• Lentils are a good source of iron, which is important for energy production and immune function.

Quinoa:

• Quinoa is a complete protein, meaning it contains all nine essential amino acids that our bodies need to function properly.
• It is also high in fiber, which can help keep you feeling full and satisfied.
• Quinoa is a good source of vitamins and minerals, including magnesium, potassium, and iron.

Buckwheat:

• Buckwheat is a gluten-free grain that is high in protein, fiber, and various vitamins and minerals.
• It is particularly high in antioxidants, which can help protect the body against damage from free radicals.
• Buckwheat has been linked to improved heart health, better blood sugar control, and reduced inflammation.

Dried Fruits:

• Dried fruits are a great source of fiber, vitamins, and minerals, including potassium, iron, and magnesium.
• They are also high in antioxidants, which can help protect the body against damage from free radicals.
• Eating dried fruits has been linked to improved digestion, lower blood pressure, and reduced inflammation.

Overall, adding these nutrient-rich foods to your diet can provide a wide range of health benefits and help support optimal health and wellness.

Preparation

A dish like this is very quick to prepare. It lends itself to having a mix of leftovers from previous meals. But it is also fine to cook up some grains or lentils first.

Pick your favourite bowl and toss everything in, drizzle with the dressing and you have a nutrient packed lunch or dinner in less than 10 minutes.

Ingredient suggestions

• 1/2 cup of cooked grains (a mix of quinoa and buckwheat work well)
• 1/2 cup cooked green lentils
• 30g mixed seeds (pumpkin, sunflower, sesame, flax)
• 30g sultanas
• 30g cranberries
• 50g sweetcorn
• 100g wilted greens (spinach and kale)
• 30g toasted almond flakes

Mix all the ingredients together in a bowl.

Dressing suggestion

• 2 tbsp tahini
• 1 tbsp soy sauce
• 2 tbsp maple syrup
• Juice of 1 lemon
• 1 crushed garlic clove

Whisk all the ingredients together until a pourable consistency. Add some water to desired consistency.

Storage

The salad will keep in a fridge for up to 3 days. I would suggest not adding the toasted almonds until you are ready to serve. They tend to lose their delicious crunch otherwise!