Buckwheat Salad with a Carrot Pesto

HomeClinics & ProgramsELLICSR KitchenBuckwheat Salad with a Carrot Pesto

Skill Level	Easy

Preparation Time	15 minutes	Total Time	25 minutes
Servings	4	Cost Per Serving	$1.71

1 cup	Buckwheat groats (untoasted or toasted)
1/2	Small red onion, roughly chopped
1 clove	Garlic
2	Medium carrots, grated
1/4 cup	Sundried tomato
1/2 cup	Parsley, roughly chopped
1	Lemon, juice and zest
1/2 cup	Farmer's cheese (cottage cheese or feta)
2 tbsp	Olive oil
To taste	Sea salt and freshly ground black pepper

Bring 2 cups of water to a boil. Add the buckwheat groats, cover with a lid and reduce heat to low. Cook for about 12 to 13 minutes, or until the water is gone.
For the pesto, add the onion, garlic and sundried tomato to a food processor. Pulse a few times until minced. Add the carrots, lemon, parsley and olive oil. Season with a pinch of salt and pepper. Pulse a few more times until well mixed but not pureed.
Toss the pesto in with the buckwheat and the farmer’s cheese and refrigerate. Serve chilled.

PDF link to nutrition facts table for Buckwheat Salad with a Carrot Pesto

You may have heard of paleo or low carb diets that promote cutting whole grains out of your diet for weight loss. Does this help people maintain a healthy weight over time? A research study of almost 3000 people found that people who ate the most whole grains had the lowest amounts of fat around their abdomen (apple shape). Carrying extra fat around your middle is associated with a higher risk of chronic diseases such as heart disease, type 2 diabetes and some cancers.
Including whole grains in your diet may extend your life! In one Harvard study, it was estimated that for every serving of whole grains, a person could lower risk of death from all causes by 5%, and may have a 9% lower risk of dying from heart disease. A serving of whole grains is 1 slice of whole grain bread or ½ cup of brown rice.
Buckwheat is a gluten-free grain that has a special antioxidant called rutin. Rutin may help boost circulation and prevent “bad” LDL cholesterol from being trapped in arteries and veins.