The under-utilised grass called Buckwheat is often overlooked as people wrongly assume they cannot use because the name infers it contains wheat. However, buckwheat is not related to wheat and is naturally gluten and wheat free.

Feta and Pomegranate Buckwheat Salad

Feta and Pomegranate Buckwheat Salad

This salad is nutritionally balanced with a source of protein from the cheese, has a good micronutrient contribution from the colourful vegetables and using the pomegranate seed - although be careful not to over indulge in the pomegranate, using only the seeds from half of the bulb due to the FODMAP content.

Serves: 2

One serving provides approximately 2 of your 5-a-day.

Ingredients:

  • Buckwheat 150 g
  • Pomegranate 1 whole - seeds only or 160g
  • Parsley or mint 1 handful
  • Feta cheese, crumbled 60g
  • Courgette, medium sized, cut into strips 1
  • Sweet Pepper - medium sized orange, diced.

Method:

  1. Rinse the buckwheat thoroughly in cold water.
  2. Bring 750mls of water to the boil.
  3. Add buckwheat, stir and cover with a lid, on a low heat, simmering for 20 minutes until most of the water has been absorbed. Add in the parsley or mint.
  4. Remove from the heat, drain off excess water and let stand for 10 minutes.
  5. When ready, separate the grains with a fork.
  6. Add in crumbled feta cheese, sprinkle on the pomegranate seeds.
  7. Spiralizer or use a potato peeler to create thin, long courgette strips, add to mixture.
  8. Stir in diced pepper to mix all ingredients well.

Salad Dressing: this dressing can be used on the buckwheat salad or any of your other FODMAP friendly salads or dishes.

Method:

Mix together:-

  • 30mls Lemon/lime juice
  • 10mls Vinegar (red or white wine, balsamic)
  • 30mls Olive oil
  • Finely chopped Ginger (1cm) or a handful of herbs (mint, parsley or coriander)
  • A pinch of salt and pepper to taste

The Gut Week campaign is committed to improving the nation's gut health. This initiative is part of Love Your Gut, an ongoing campaign which serves to highlight the vital role of the digestive system and emphasise the importance of maintaining good gut health.

The Love Your Gut campaign is supported by five leading gut health charities - Bowel & Cancer Research, Bowel Disease Research Foundation, Core (the Digestive Disorders Foundation), the Primary Care Society for Gastroenterology and St Mark's Hospital Foundation - in partnership with Yakult UK Limited.

Gut Weeks runs from 31st August - 6th September. http://www.loveyourgut.com/

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