Fray’s mantra of always local, always fresh is delivered in a big way with our new menu item, the Fray Superfood Salad.
This abundantly healthy collection of goodness delivers much more than nutrients and taste, it brings you a variety of items that are considered ‘superfoods’ – that is foods that bring extraordinary health benefits above and beyond vitamins and minerals.
You might need a shopping trip for some of these items, but it’ll be well worth your time to keep them on hand going forward as this dish makes a terrific take-to-work lunch.
Alternately, come on in and order one fresh. Or order five to-go for lunch for the week!
The ingredients:
1 cup regular organic quinoa
½ cup red organic quinoa
4.5 cup vegetable stock
1 fennel bulb
1 golden beet
1 red beet
1 stalk of celery (sliced)
¼ cup dry cranberry
¼ cup pomegranate
½ cup of chopped fresh herbs – mint, cilantro and spring onion
½ cup of beans of your choice – romano, blackeye, kidney etc
¼ cup chickpeas
½ teaspoon of cumin
½ teaspoon of paprika
½ teaspoon hemp seeds
Dressing:
1 large shallot diced
30 ml raspberry vinegar
30 ml apple juice
40g of honey
1 fresh sage leaf
250ml olive oil
250ml canola oil
2 teaspoons of salt
Bring your vegetable stock to a boil and add 1 tablespoon of salt. Add both red and white quinoa into the stock and simmer for 15-20 minutes until tender. Drain the quinoa and spread on a flat baking sheet to cool.
Wrap beets with tin foil and bake in a 350C oven for about 50 minutes, or until you can insert a knife into the beets easily. Let the beets cool down, then peel and cut into 8 pieces each.
Wash and cut the fennel bulb into 1/8 slices, toss in olive oil, salt and pepper, and grill until tender.
Place chickpeas in ½ cup of boiling oil in a saucepan, shift to medium heat. Cook until crispy for about 2-3 mins, then sprinkle cumin, paprika and
a pinch of salt, then and set aside to cool.
For the dressing – combine shallots, raspberry vinegar and apple juice in a saucepan on low heat until it has reduced to half. Add honey to the warm reduction and whisk in the oils and salt. Place a fresh sage leaf in the dressing and store in a sealed container – It will keep up to 5 days in the refrigerator.
To serve, dress the quinoa and fold in fresh herbs, cranberry, beans and celery. Place grilled fennel, beets, pomegranate and chickpeas on and around salad for colour. For added internal health, sprinkle some hemp hearts and/or flax on top.
What makes these superfoods?
Quinoa: A complete protein, which means it includes all nine essential amino acids. High in magnesium, which prevents headaches, and riboflavin which produces energy.
Fennel: Packed with vitamin C and antioxidants, strengthens immunity. Excellent for vision and is the main ingredient in breath mints and toothpastes.
Beets: Extremely high in folate, which is great for pregnant women. Superb for lowering triglycerides and cholesterol. High in magnesium, which prevents headaches, and calcium.
Cilantro: Lowers cholesterol and blood sugar. Helps the digestive tract.
Mint: Crazy with antioxidants which help protect the body from cancer. A digestive aid, may help ease irritable bowel syndrome.
Hemp seed: Another source of ‘complete’ protein, aids muscle growth.
Flax: Lowers cholesterol, blood pressure, helps digestion and aids in arthritis. Said to lower the risk of breast, prostate and colon cancer.
Beans: Powerful protein deliverer, rich with slow carbs that produce energy without spiking blood sugar, rich in fibber.
Pomegranates: Great source of vitamin C, potassium and calcium. Rich with polyphenol, bringing similar benefits to red wine.
Celery: Said to lower the risk of cancer, zero fat, reduces high blood pressure, helps blood vessel dilation.
Chickpeas: Great source of folic acid, fibre, manganese and protein.
Cranberry: Loaded with vitamin C and fibre in bigger numbers than broccoli, heavy on antioxidants which help you fight disease.
Enjoy!
To try this salad in person, visit Fray on Fraser at 24th Ave and Fraser, or book a table online at http://www.opentable.com/fray
