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Sprouted Wild Rice with Pistachios and Spring Vegetables
Sprouting wild rice is a simple and delicious way to enjoy this amazing food completely raw. The process of sprouting wild rice is called “blooming” because the seeds actually unfold, very much like
little petals, revealing the pale, tender insides. It’s a really fun thing to watch, however slowly, and it’s groovy to eat something you’ve seen transform over a few days. This salad combines fresh springtime tastes and textures, all sauced up with a delicious dressing featuring bright lemon and spicy mustard. The herbs add the final layer of flavour, making this a salad that truly tastes alive! Because the rice is sprouted, it is very sweet, requiring salt in the salad—make sure to season it well to suit your own taste.
1 cup wild rice (makes 1 1⁄2 cups sprouted rice)
2 tablespoons cold-pressed olive oil
2 tablespoons strong mustard
Grated zest of 1 organic lemon
2 tablespoons freshly squeezed lemon juice
1 teaspoon pure maple syrup
Fine sea salt
2 cups shelled green peas
1 cup cooked chickpeas
4 spring carrots, julienned
1⁄3 cup chopped fresh chives
1⁄3 cup chopped fresh dill
1⁄3 cup raw pistachios, roughly chopped
Wild rice is the wildly nutritious seed of an aquatic grass that contains high levels of protein, fiber, iron, and calcium. It is also gluten-free and extremely high in folic acid.
Rinse the rice well, put it in a glass jar or bowl, and cover with fresh, pure water. Let soak on the countertop overnight. In the morning, drain and rinse the rice; then cover it again with fresh water and put the jar in the fridge. Drain and rinse the rice at least twice per day for 2 to 3 days, until it has “bloomed”—some or all of the grains will have split open, and it should be tender enough to eat. Drain and rinse the sprouted rice and put it in a large bowl.
Whisk the olive oil, mustard, lemon zest and juice, and maple syrup together in a small bowl, adding a few pinches of sea salt. Pour half of the dressing over the rice and fold to coat. Stir the peas, chickpeas, carrots, and herbs into the rice.
In a dry skillet over medium heat, toast the pistachios until golden and fragrant, about 5 minutes (be careful not to burn them!). Add the toasted nuts to the salad. Pour the remaining dressing over
and fold to combine. Serve.
Excerpted from My New Roots: Inspired Plant-Based Recipes for Every Season by Sarah Britton. Copyright ©2015 Sarah Britton. Published by Appetite by Random House®, a division of Penguin
Random House Canada Limited, a Penguin Random House Company. Reproduced by arrangement with the Publisher. All rights reserved.
Sarah Britton will be in Toronto in April. Visit: mynewroots.org for event details.