Summary of Wild Rice Superfood Salad – Dr. Mark Hyman:
This recipe for a salad with wild rice, cauliflower, avocado, olives, and sheep’s milk feta is rich in flavor and nutrients. The variety of greens, including parsley, mint, arugula, and spinach, provide phytonutrients. High-quality, unfiltered olive oil, commonly used in Blue Zones, is an excellent source of polyphenols, supporting cardiovascular, gut, and immune function. The recipe includes instructions for cooking the rice, making the dressing and avocado cream, and assembling the salad. It can be served with chicken, salmon, or tempeh for a complete meal. The nutritional analysis per serving includes 323 calories, 22g total fat, 6g fiber, and 11g protein.
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The Ultimate Salad for Flavor and Nutrition
Are you looking for a salad that is packed with flavor and nutrition? Look no further than this delicious and nutritious salad recipe from Dr. Mark Hyman. This salad is overflowing with phytonutrients from a variety of greens, like parsley, mint, arugula, and spinach. The wild rice and cauliflower add texture and heartiness while avocado, olives, olive oil, and sheep’s milk feta offer satiating fats.
Ingredients:
Rice
– ¾ cup wild rice, rinsed
– 2 carrots, peeled and cut into large segments
– ½ a shallot
– 2 garlic cloves
– 1 teaspoon sea salt
Dressing
– ½ shallot, finely minced
– 2 tablespoons red wine vinegar
– ⅛ teaspoon sea salt
– Pinch of fresh ground black pepper
– 2 tablespoons extra virgin olive oil
Avocado Cream
– 2 tablespoons extra virgin olive oil
– 2 tablespoons champagne vinegar
– 1 teaspoon fish sauce
– 2 teaspoons lemon juice
– 1 medium avocado
– 1 garlic clove, microplaned
– ½ cup fresh parsley
– ⅛ teaspoon sea salt
– 1 medium cauliflower, very thinly sliced
Salad
– ⅓ cup fresh mint leaves
– ⅓ cup fresh parsley
– 3 ounces baby arugula
– 3 ounces baby spinach
– ¼ cup lightly toasted pine nuts
– 10 Castelvetrano olives, quartered
– 4 ounces sheep’s milk feta cheese, crumbled
Method:
1. In a saucepan over medium-high heat, combine the rice, carrots, shallot, garlic cloves and salt along with 3 cups of filtered water. Bring to a boil and lower the heat to maintain a gentle simmer. Cook, uncovered, until the rice is tender, about 40 minutes. When rice is ready, remove from heat and rest for 10 minutes.
2. Drain liquid from the rice using a colander. Line a baking sheet with parchment paper and transfer the rice onto the baking sheet, spread the rice into an even layer. Pick out all the vegetables and discard.
3. Make the dressing by combining all of the dressing ingredients in a bowl, whisk and set aside.
4. Make the avocado cream by adding olive oil, vinegar, fish sauce, lemon juice, avocado flesh, garlic, parsley, and sea salt into a high-speed blender. Blend until smooth, adding 1-2 tablespoons of filtered water as needed for a smooth consistency. Toss the thinly sliced cauliflower with the avocado cream and set aside.
5. Assemble the salad: combine the mint, parsley, arugula, spinach, pine nuts and olives in a large mixing bowl. Add the salad dressing and toss to combine.
6. Transfer to a serving platter and top salad with the wild rice, followed by the avocado cauliflower, then the crumbled feta over top. Eat immediately.
Nutritional Analysis per Serving:
This salad provides a balanced mix of carbohydrates, fats, and proteins, making it a perfect meal. Each serving provides 323 calories, 22g of total fat, 11g of protein, and 26g of carbohydrates.
Benefits of This Salad:
This salad is a great source of phytonutrients, which are plant-based compounds that are essential for maintaining health and preventing chronic diseases. The greens like parsley, mint, arugula, and spinach are rich in antioxidants, which help to prevent oxidative stress in the body. Wild rice is high in fiber, which promotes digestive health and helps keep you feeling full. Avocado, olives, and olive oil are rich in monounsaturated fats, which are known to support cardiovascular health. Sheep’s milk feta is lower in fat than cow’s milk cheese and is easier to digest for some people. Lastly, cauliflower is high in fiber and low in calories, making it a great addition to any healthy diet.
In conclusion, this salad is the perfect choice for those looking for a nutritious and delicious meal. It is packed with phytonutrients, fiber, and healthy fats, making it a well-rounded dish that will keep you feeling satisfied and energized. Try this salad today and reap the benefits of its delicious flavors and nutritious ingredients!
