Nutrition Facts

Serving Size: 1 cup

Calories: 124 • Total Fat: 3g • Total Carbohydrate: 22g (Fiber: 4g • Sugars: 2g) • Protein: 4g •    Vitamin A (100%) • Vitamin C (47%) • Manganese (11%) • Vitamin B-6 (4%)  • Folate (4%)

Nutritional Highlights

Low Calorie • Rich in Good Fat • High Fiber • No Added Sugar • Good Source of Protein • Boosts Metabolism • Promotes Healthy Hair, Skin, Eyes • Immunity Booster

This salad is composed mostly of healthy carbohydrates. Serve it as a side to a meal made up of protein and some fat to make it balanced and to stabilize your blood sugar. It’s also a great dish to bring to a potluck or bbq!

Summer Buckwheat Salad

Servings: 4 cups

INGREDIENTS

• 1/2 cup raw buckwheat
• 1 cup water
• 1/2 cup cherry tomatoes, halved
• 1/2 cup zucchini, washed and diced
• 1/2 cup cucumber, washed and diced
• 1 cup chopped kale
• 1/4 cup cooked peas
• 1 tsp fresh thyme
• 1 tsp fresh basil, chopped
• 1 tsp fresh mint, chopped
• 1 lemon, juice and zest
• 2 tsp extra virgin olive oil
• salt and pepper, to taste

METHOD

1. Bring water and raw buckwheat to a boil in a saucepan. When water boils, cover saucepan and reduce to a simmer until liquid is absorbed (about 10-12 minutes). Place cooked buckwheat in a colander, rinse, and cool completely.
2. Whisk lemon juice, zest, oil, salt and pepper in a small bowl and set aside.
3. Add kale, peas, tomatoes, zucchini, and cucumber to a large bowl. Toss with dressing. Add buckwheat and herbs and toss until fully combined. Store in refrigerator until ready to serve.