With the weather being this hot it calls for quick and easy summer salads. Let’s face it, who wants to spend hours in a sweltering kitchen?
Even better, these summer salads, are super healthy for us – especially if you choose a wide variety of nutritious ingredients to make the salad the star of your meal instead of being on the sideline.
According to Jane’s Delicious Superfoods For Super Health author, Jane Griffiths, one of the heartiest and healthiest is a grain salad. These are infinitely versatile and a great way to use up leftovers. “Plus, they are portable and ideal for picnics or packed lunches,” she said. The Auckland Park resident shares with us the ingredients to make this great tasting grain salad.
The base: Cooked and cooled grains (two cups)
Eating whole grains is very healthy, as they contain dietary fibre, protein, antioxidants, vitamins (particularly B) and minerals. Any grains can be used: bulgur wheat, couscous, quinoa, buckwheat, farro, millet, whole grain rice or barley are some options. Cook until al dente. Per one cup of base include:
Vegetables (two cups)
Healthy, chopped raw vegetables (such as tomatoes, cucumbers, thinly sliced red onions, radishes, sweet corn, peas and beans), and sliced greens (rocket, mustard, Swiss chard and spinach) to bulk up the salad. You can also include cooked (then cooled) vegetables such as roast eggplant, butternut or potatoes.
Protein (half to one cup)
Feta cheese, tofu, leftover shredded chicken, chorizo, chickpeas, canned beans – the options are endless.
Crunch and contrast (quarter to half cup)
Add more flavour and texture with nuts and seeds such as walnuts, pine nuts, pumpkin seeds and sunflower seeds – toast them lightly for added depth. Include the sweet contrast of fruit – seedless grapes, raisins, pomegranate jewels, cranberries or diced mango. You can also add cubes of day-old crusty artisan bread. These soak up the dressing to become chewy, tasty bites.
Dressing (to taste)
The dressing pulls the salad together, blending and unifying the flavours. A good choice is a vinaigrette, such as olive oil mixed with lemon juice or vinegar and seasoned with salt, pepper and honey to taste. Vary the flavour with different flavoured oils and vinegar. Include chopped fresh parsley, mint, coriander, chives or spring onions. For a slightly creamier dressing, blend in wholegrain mustard, avocado or yoghurt. Stir it through until all the ingredients are well-coated.
