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Everyday Staple: greens and grains
September 21, 2014, 3:04 pm

A brilliant, sparkling, satisfying meal could start with minimal simplistic efforts and maximum variety packed with nutrition. Start with cooked brown rice, pearl barley or your favorite grain or pulse. Add anything green - spinach, zucchini, cucumber, spring onions, mint. Then go to town with what is in the garden, the fridge and the cupboard: nuts and seeds, sprouts, dried fruits, red onion, goat's cheese or feta, shredded roast chicken or hot-smoked salmon. Don't skimp on the dressing - you really need it to give it all a zing.

There are no specific ingredient concerns for a tongue as far as the different flavor notes hit the tongue sensors at the first bite. Experiment with ingredients as below:


1 tbsp sunflower seeds

1 tbsp pumpkin seeds

1 tbsp almonds, skin-on

1 tbsp pistachios, shelled

100g fresh mixed sprouts

100g brown rice, cooked for 40 minutes

1 zucchini, some diced, some sliced

1 avocado, peeled and sliced

2 spring onions, chopped

Handful of mint leaves


3 tbsp extra-virgin olive oil

2 tbsp lemon juice

1 tbsp honey

1 tsp ground cumin

1 tbsp Dijon mustard

Sea salt and pepper


Toast the sunflower, pumpkin seeds, almonds and pistachios in a hot dry pan for a minute or two. Wash the sprouts and shake dry. Combine the brown rice, zucchini, avocado, sprouts, spring onions, sunflower seeds, pumpkin seeds, almonds, pistachios and mint, season generously with sea salt and pepper, then lightly toss. Keep the dressing ingredients in small lidded jar/s to shake and add on the spot.

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