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Buckwheat, Mixed Seeds and Spinach Salad Jar

Buckwheat, Mixed Seeds and Spinach Salad Jar

A beauty of a salad and a novel way to transport your lunch to work or wherever you might be going! Make it the night beforehand, store in the fridge and showcase it in the prettiest jar you can find, or let it become the table centrepiece 'star'. As simple as it looks, this salad packs in a plentiful supply of nutrients like protein, fibre, iron, vitamins and omega-3 fatty acids. The shining stars are the seeds themselves: sunflower, pumpkin, linseeds and sesame all create the 'wow' factor here.

The benefits of seeds to our health is apparent: pumpkin seeds contain high levels of essential fatty acids that keep our blood vessels healthy, sunflower seeds are an excellent source of vitamin E - an antioxidant which helps maintain healthy hair and skin, linseeds are the nutritional go-to for stabilizing blood sugar levels and sesame seeds are little 'powerhouses' loaded with essential minerals such as copper, iron and calcium, as well as zinc which promotes good bone health.

The possibilities with this salad jar are endless; other greens and grains can be substituted and experimented with. Have fun and see what you can create.


Serves 4 - 6

  • 250g buckwheat
  • 120g sunflower seeds
  • 120g pumpkin seeds
  • 80g brown linseeds
  • 200g fresh green spinach
  • 2 tablespoons extra virgin olive oil
  • salt and freshly ground pepper


  • Cook the buckwheat and drain and set aside. 
  • In a large frying pan, combine all the seeds and dry fry over a medium heat, tossing and stirring until aromatic and popping. Work in batches if needed. Transfer the toasted seeds to a plate and leave to cool.
  • In a small bowl, toss together the spinach and oil and set aside.
  • In a glass jar, arrange layers of the buckwheat, seeds and spinach. Serve with extra olive oil alongside. Alternatively, in a large bowl, combine the buckwheat, toasted seeds and spinach and mix gently to combine. Season to taste and serve.

Recipe taken from Big Flavours From a Small Kitchen - Chris Honor & Laura Washburn Hutton

  #Healthy Living   #salad   #superfood   #healthy   #vegetarian   #buckwheat   #Vegan   #spinach   #lunchbox   #lunchidea   #saladideas

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