We don't know about you guys, but with summer well on its way we're turning to salads as our staple meals. Easy, affordable, healthy, and fresh, there's nothing better to eat when the temperature soars outside. So, in the spirit of summer salads, we asked Martyna Angell from the Wholesome Cook to share her favourite salad recipe from her cookbook with us!
Buckwheat is one of my favourite seeds. I find it easy to digest and it adds a grounding protein-rich balance to this simple garden-style salad otherwise bursting with fresh tomato and zingy lemony flavours for a little energy uplift at lunch time. I often serve the salad with tuna — you could use any canned fish or, for a vegan and vegetarian version, skip it altogether. Cooked buckwheat will keep in the fridge for 3-4 days so you can make it ahead as well.
SERVES: 2 PREP TIME: 10 MINUTES COOK TIME: 15 MINUTES
GLUTEN-FREE EGG-FREE DAIRY-FREE LACTOSE-FREE NUT-FREE NO SUGAR PALEO
Options: VEGETARIAN VEGAN
1⁄2 cup raw buckwheat or buckinis
4 large cocktail tomatoes or 8–10 cherry tomatoes, cut into quarters
1⁄2 Lebanese cucumber, cubed
1⁄2 avocado, peeled
1⁄4 small red onion, sliced finely
1 x 185g can tuna in olive oil, broken up with a fork (optional)
2 tablespoons coriander leaves a few fresh basil leaves
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
sea salt flakes, to taste
freshly ground black pepper, to taste
Place buckwheat or buckinis in a small saucepan and cover with water. Bring to a boil, then cover with a lid and reduce heat to a gentle simmer. Cook, stirring occasionally, for 10–12 minutes — check package for exact cooking times. Drain and allow to cool slightly. To serve, divide cooked buckwheat between two bowls, top with veggies, tuna, if using, and fresh herbs. Drizzle with lemon juice, olive oil and sprinkle with a little salt and pepper.
Polish-born health coach, blogger and cookbook author, Martyna has worked as a recipe developer and food photographer for a number of local and international publishers and brands. She is a regular wholefood columnist for the Australian Nourish magazine. Martyna’s website, social media and cookbook, The Wholesome Cook (HQ, 2017), offer a mix of low sugar real foods and occasional indulgences adaptable for various dietary needs, for a sustainable and balanced lifestyle.
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