Wednesday Wisdom from Framar Health Black Rice Super Salad
13 March 2019
Wednesday Wisdom with Sarah Trimble Nutrition from Framar Health, providing expert nutritional advice & recipes to help support your marathon training.
Black Rice Super Salad
This rice salad is one of my all-time favourite recipes, it is the perfect accompaniment to chicken, fish or tofu and the recipe makes enough so that you can have the leftovers for lunch the next day with a boiled egg or some feta cheese. This dish is perfect to have stored in your fridge while training for a marathon, for a number of reasons:
- Despite its black colour the rice is a source of the purple pigments called anthocyanins that are present in fruits and vegetables such as beetroot, pomegranates and blackberries. These pigments have been extensively researched and shown to promote athletic performance and exercise recovery.
- The combination of a grain (black rice) and a bean (edamame/ soya beans) provides a complete plant protein for those training with a plant based diet (leave out the fish sauce to make this recipe vegan friendly).
- The amino acid leucine is key for supporting muscle recovery post exercise, edamame/ soya beans and peanuts have a high leucine content.
- The fresh garlic and ginger used in the dressing have natural anti-viral properties and can support an immune system that may be suppressed during an intensive training schedule.
300g black ‘Venus’ rice
1 mango, just ripe
150g edamame/ soya beans defrosted
15g basil leaves
Leaves from 10 sprigs mint
200g cherry tomatoes
2 red and 1 green chilli, deseeded and shredded
2 spring onions, trimmed and finely chopped
30g roasted salted peanuts, chopped
Finely grated zest and juice of 2 limes
1 garlic clove, crushed
2 cm piece of ginger, peeled and finely grated
2 tbsp rapeseed oil
1 ½ tbsp. fish sauce
- Put the rice in a saucepan of boiling water, then reduce the heat to a simmer and cook until tender, though the rice should retain a bite. It will take around 45 minutes. Drain and rinse under cold water until the water runs clear.
- Peel the mango and cut the ‘cheeks’ off the mango and keep the rest of the mango for a smoothie. Peel and chop the mango into 1cm square chunks.
- Make the dressing by mixing everything together, it will taste quite sour. Tear the basil and mint leaves.
4. Mix the dressing with all the ingredients, except peanuts in a broad shallow bowl. Scatter with the peanuts and serve.