Created: Jan 6, 2023 07:58 AM
Catherine Burns says her wild rice salad is easy to make and perfect for leftovers (photo courtesy)
This week, we launched the Waterfront Wellness Healthy Kickstart, helping more than 370 people live better lives.
It’s a free, community-wide program focused on sharing nutritious recipes. Also included are a number of simple tips for improving sleep, reducing stress, optimal hydration, proper exercise, and reducing exposure to environmental chemicals. It’s never too late to join. Booklets with all the recipes and basic tips are available for download online at waterfrontwellness.bm and miles.bm. Just click the notification bar at the top of the page.
In my Kickstart introductory talk, I mentioned that eating junk can lead to a vicious cycle of wanting more junk. This is because junk food provides calories but not micronutrients (specific vitamins and minerals). Even when you’re deficient in micronutrients, your body will crave them and trigger more hunger signals in hopes of satisfying your micronutrient cravings. move on. You can nip this in the bud by making sure your food is nutritious—that is, eating whole foods that are real and packed with the right nutrients. It’s like… Look at the ingredients. What’s really nourishing about them? Nutrient-rich snacks combine berries (providing healthy carbohydrates, antioxidants and fiber) with almonds (providing good fats, vitamin E, protein and fiber).
One of my favorite recipes in our collection is this Wild Rice Salad. Easy to make and perfect for leftovers. Take it to work for a quick lunch or enjoy it as a side for dinner in the evening. It’s delicious on its own, but it’s also delicious with grilled chicken, fish, or steak.
Sun-dried tomato and wild rice salad
Salad ingredients per person:
1 cup pre-cooked and cooled brown and wild rice mix
1 tablespoon chopped sundried tomatoes
1 tablespoon chopped walnuts
½ tablespoon pine nuts
1 teaspoon fresh chopped chives
1 tablespoon chopped fresh parsley
Optional: chopped green onions
Meyer lemon and honey vinaigrette for 1 person
6 tablespoons extra virgin olive oil
3.5 tbsp Meyer Lemon and Honey Acid League Vinegar
1 teaspoon honey
1 small clove of fresh garlic
salt and pepper to taste
Whisk it all together!
1. Cook the rice and let it cool.
2. Roast the walnuts and pine nuts in a dry skillet on the stovetop for a few minutes. Set aside to cool.
3. Put all ingredients in a bowl and mix with dressing. Save some fresh herbs to sprinkle on top when serving. It’s that easy!
Tips: If you have leftovers and want to refresh this the next day, stir in some fresh herbs and a squeeze of lemon. To do.
Note: According to food safety guidelines, cooked rice should always be stored in the refrigerator and used within 2 days.
• Katherine Burns is a Licensed Nutritional Therapist. For more information, visit www.natural.bm, 505-4725, her Natural Nutrition Bermuda on Facebook and @naturalbda on Instagram.