First off, let’s give a quick shout out to B. Good for introducing the endless possibilities to super grains and salad combos.
This spicy salad is chocked full of super foods such as kale, super grains, and fresh vegetables lie zucchini and tomatoes. Full of bright flavors and little bit of a bite, this salad is an unstoppable force when it comes to a cross between deliciousness and health.
Super grains are ‘the new quinoa.’ Although most people just discovered quinoa for the first time after 2010, the benefits of these small whole grains has spurred the search for more just like it. Now, you can buy boxed super grains at any grocery store. The only benefit that outweighs the health benefits is the versatility of the food itself. You can stick super grains in anything
Today, super grains consist of a medley of 4 different naturally nutritious grains:
- Teff is known as the world’s tiniest grain, it cannot be process or refined. It is high in calcium and is actually made up of 40% resistant starch, which is th starch that makes you feel fuller, sooner. This makes Teff a great weightless replacement for any highly refined grain product (white bread, tortillas, bagels, etc.)
- Millet is actually a popular grain around the world. It is found in most of the bread baked in India, and in parts of Africa it is used to make beer. In the USA we originally used millet for bird feed. Now, it is being rediscovered as an excellent source of magnesium and vitamin B. It is also known to reduce muscle pain, migraines, and cramps and has anti-inflammatory properties making it a good substitute for people with arthritis, cancer, sore joints, Alzheimers, diabetes, and Parkinson’s.
- Kamut – a.k.a. the high energy wheat. It provides loads of fatty acids and has one of the highest protein count of any grain. It also has anti-inflammatory properties, contains vitamin B, omega-3’s, vitamin E, and is known to boost immunity. A half-cup of kamut has more protein than an egg.
- Buckwheat is technically not even a grain (it’s closely related to rhubarb), but it has a similar nutritional profile to most types of grain. It’s high levels of rutin helps improve circulation and lowers the bad cholesterol in your body. It may not be a grain, but it is definitely super.
Here’s your delicious super salad recipe:
Cheddar Cheese (optional)
You’re choice of dressing (We suggest a tangy vinaigrette)
Take about a half cup of your mixed super grains and prepare it in boiling water. About 3 minutes should get it to an ‘al dente’ oatmeal consistency.
Take a cup of fresh Kale in a bowl, squeeze in some lemon juice, oil oil, and salt and toss it. Place it in a salad bowl over your prepped super grains. Heat up a skillet with some olive oil and sauté your carrots, zucchini, and carrots (you can also grill them). Add to the salad when done.
Add fresh black beans, corn, halved grape tomatoes, and slice fresh avocado on top of the salad. Squeeze some lime over it, add the cheese if you’re a cheese person. Then top with your salad dressing of choice!
This salad takes about 20min total to prep but only 3min to scarf down. Trust us, it is delicious!
For extra protein you can add a fried egg or grilled chicken!
Stay Koko Fit!
Fitness Life Correspondent