This green recipe for a buckwheat blueberry salad is delicious and environmentally friendly.
Despite the name, buckwheat is not related to wheat and is often sought as a gluten-free alternative to wheat. High in iron, manganese, magnesium, phosphorus, copper, and zinc, buckwheat is a healthy addition to any soup, granola or side dish.
The pigments in blueberries contain many phytochemicals that have strong anti-inflammatory properties. The essential fats in the dressing also helps with hormone balance and inflammation reduction.
Yield: 8 Servings
Buckwheat Blueberry Salad
Prep Time: 10 minutes
Cook Time: 15 minutes
Passive Time: 45 minutes
Total Time: 1 hour 10 minutes
This buckwheat blueberry salad features anti-inflammatory properties from the phytochemicals in blueberries, and the essential fats in the dressing help with hormone balance and inflammation reduction.
Ingredients
- 1 cup buckwheat kernels
- 2.5 cups water
- 1/2 cup hemp seeds
- 1 cup cilantro, chopped
- 1.5 cup grated zucchini, shredded
- apple juice sweetened dried blueberries
- 2 tbsp hemp or walnut or flax oil
- 2 tbsp apple cider vinegar
- 1 tsp soy sauce, or tamari
- 1 tsp local honey
- Pinch of Salt
Instructions
- Rinse all raw grain in cold water and drain.
- Put 1 cup of buckwheat grouts into a saucepan without oil and heat the kernels until they begin to take on a golden colour.
- Add a volume of boiling water that is 2 1/2 times the volume of the groats and let the mixture simmer for about 15 minutes without stirring.
- Cool the buckwheat and fluff with a fork.
- Combine buckwheat with all salad ingredients and coat with dressing.
Nutrition Information
Yield
8Serving Size
1Amount Per Serving Calories 131Total Fat 8gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 7gCholesterol 0mgSodium 187mgCarbohydrates 11gFiber 2gSugar 5gProtein 6g
