Nutritionist Lucy Hyland

Buckwheat and vegetable Asian Salad

May 3, 2024
Posted by Lucy

Tuesday May 2nd

This weekend I did the chef's table at Chapter One. I was blown away by the food and it deserves all of its rave reviews! Not only the tastes and flavours but also the beauty of each creation on the plate.

What I found very interesting by the heavy influence of Asian cooking of the ingredients. I'm so delighted to see this influence growing in Irish food. Our palettes are slowly developing away from the rich and heavy foods of the past and moving towards the fresh, light, crisp tastes of Asian flavours. A must for healthy living....

In terms of good health and healthy eating, the Asian diet is being heralded by much of the research as being the healthiest in the world. The reason for this is given below and if you can try to include these in your daily eating plan or practices you are on the way to making very positive changes in your health:

  • A reliance of fresh fruit and vegetables
  • Eating a range of plant based protein such as beans and peas
  • Using fresh herbs and spices to flavour rather than cream and butter
  • Eating small amounts of fish and meat
  • Quick cooking methods such as stir fries

Many of my recipes have a heavy Asian influence or use alot of Asian flavours.

Healthy Recipe: Asian Salad

4 tablespoons of soy sauce (tamari is gluten free)

2 tablespoons mirin or rice vinegar

1 tablespoon Sesame oil

1/2 medium red chilli – de seeded and finely chopped

1 garlic clove - crushed

2 teaspoons grated peeled fresh ginger

1 packet of buckwheat noodles (250g)

2 medium carrots - shredded carrot

3 spring onions cut crosswise into thirds and thinly sliced lengthwise

2 tablespoons sesame seeds

2 tablespoons of peanut

Half a head of broccoli – cut into florets

Buckwheat noodlesMethod

Stir together soy sauce, vinegar, oil, chilli, garlic and ginger.

Bring a large pan of water to the boil and blanch the broccoli for 1 minute, then scooping out and running under cold water. Next cook the buckwheat until just tender. Drain in a colander and rinse under cold water until cool.

Toast the sesame and peanuts in a medium heat for 5 mins.

Toss with dressing all of the ingredients with the dressing and serve.

Wheat free and gluten free if Tamari soy sauce is used. Dairy free

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