Gluten-Free, Dairy-Free
Wild Rice and Watercress Salad
Many of us are looking for healthy, light dinner dishes. And for those of us who prefer gluten-free and dairy-free bites, our options can be harder to find. So trust me when I say you won’t be disappointed with this flavourful and hearty salad! Your guests will be asking for more.
Ingredients –Salad
- 1 bunch watercress, stemmed
- ¼ cup diced tomatoes
- ¼ cup dried cranberries (organic, oil-free)
- ¼ cup pumpkin seeds
- ½ cup carrots (sliced to matchsticks)
- ¾ cups wild rice
- 3 cups vegetable broth, OR filtered, OR spring water
Ingredients – Dressing
- 1 tablespoon fresh lemon juice
- 2 tablespoons organic apple cider vinegar
- ¼ cup raw honey
- ½ cup cold pressed extra-virgin olive oil
- Fresh cracked black pepper to taste
- Pink Himalayan salt to taste
Special Equipment
- Whisk
Instructions
- To make the dressing, combine all dressing ingredients in a small bowl. Whisk to blend and refrigerate while you make the salad.
- In a large pan, combine vegetable broth and wild rice, bring to a boil and cover and simmer for 50 minutes.
- Spread rice on a baking sheet to cool.
- In a large bowl, combine rice, carrots, tomatoes, cranberries, and pumpkin seeds and mix.
- Add dressing and toss to coat.
- Optional: cover and refrigerate for 1 hour.
- Serve rice mixture over watercress.
Serves 1
Grains
- Whole grains are another essential part of a healthy diet. They are low in fat and high in complex carbohydrates and contain essential minerals and vitamins. Wild rice is a gluten free food and contains twice as much protein as brown rice.
- Because of its high fibre content, wild rice keeps your digestion smooth and helps lower cholesterol.
- It is also a good source of essential minerals such as phosphorus, zinc and folate, which give you energy and nurture your bones.
- Vitamins A, C and E are essential for overall health and immunity and wild rice contains these vital vitamins. A serving of wild rice is lower in calories than other rice varieties, so you can enjoy it without worrying about weight gain.
- All grains contain phytic acid (an organic acid in which phosphorous is bound) in the outer layer.Untreated phytic acid can combine with calcium, copper, iron, magnesium and especially zinc in the intestinal track and block their absorption. This is why a diet high in unfermented whole grains may lead to serious mineral deficiencies and bone loss.
