FIVE-GRAIN SALAD

PREP + COOK TIME 45 MINUTES SERVES 6

This recipe is high-fibre, high in vitamins B & C and also has a low GI. 1/3 cup (70g) black quinoa, rinsed

2/3 cup (160ml) cold water

1/3 cup (65g) couscous

1/3 cup (80ml) boiling water

1/3 cup (65g) barley

1/3 cup (65g) wholegrain

greenwheat freekeh

1/3 cup (65g) brown rice

3 medium oranges (720g)

1 medium red apple (150g), unpeeled,

sliced thinly

1 small red onion (100g), sliced thinly 1 cup loosely packed fresh flat-leaf

parsley leaves

½ cup loosely packed fresh mint leaves 1/3 cup (80ml) olive oil

200g goat’s fetta, crumbled

½ cup (80g) brazil nuts,

chopped coarsely 1 Place quinoa and the cold water in a small saucepan; bring to the boil. Reduce heat to low; simmer, uncovered, for 15 minutes, stirring occasionally, or until most of the water is absorbed. Remove from heat; cover, stand for 5 minutes.

2 Meanwhile, combine couscous with the boiling water in a large heatproof bowl. Cover; stand for 5 minutes or until liquid is absorbed, fluffing with a fork occasionally.

3 Cook barley, freekeh and rice in a large saucepan of boiling water for 25 minutes or until tender. Drain; rinse under cold water, drain well.

4 Remove rind from oranges with a zester (see tips). Cut the top and bottom from each orange. Cut off the white pith, following the curve of the fruit. Hold fruit over a bowl to catch the juices; cut down both sides of the white membrane to release each segment. Reserve juice.

5 Place all grains, rind and orange segments in a large bowl with apple, onion and herbs; toss to combine. Season.

6 Place oil and 2 tablespoons of the reserved juice in a screw-top jar; shake well. Season.

7 Add dressing to salad with half the fetta; toss gently to combine. Serve salad on a platter topped with brazil nuts and remaining fetta.