I am
Buckwheat, kale and apple salad
heartfoundation.org.au|Helpline 13 11 12

Buckwheat, kale and apple salad

25 minutes (preparation 25 minutes)
Serves 6 (as a side)
  • 1 cup buckwheat  
  • 2 carrots, peeled, grated 
  • 2 Lebanese cucumbers, halved, deseeded, chopped 
  • 1 yellow capsicum, cut into thin strips 
  • 1 red onion, halved, thinly sliced  
  • 1 red apple, cut into matchsticks 
  • 100g chopped kale leaves 
  • 1 cup fresh mint leaves 
  • ½ cup pecans, toasted, roughly chopped 

Dressing 

  • 1/3 cup olive oil 
  • 2 tablespoons apple cider vinegar  
  • 2 teaspoons honey  
  • 2 teaspoons curry powder 
  1. Bring 1½ cups water to the boil in a medium saucepan. Add buckwheat and reduce heat. Simmer, covered for about 10 minutes or until liquid is absorbed. Stand, covered 10 minutes.  
  2. Spread buckwheat over a large plate to cool.  
  3. Transfer buckwheat to a large bowl. Add carrot, cucumber, capsicum, onion, apple, kale, mint and pecans. 
  4. To make dressing, whisk all ingredients in a small jug. Add to salad and toss well.  \

Tips

  • For a delicious nutty flavour, stir raw buckwheat in a dry frying pan over a medium-high heat for 5-8 minutes or until it smells toasted and is lightly browned. Cool, then continue with step 1. 
  • Replace kale with baby spinach leaves, if preferred. 
  • To toast pecans, spread over an oven tray and cook in an 180C oven for 5 to 7 minutes until fragrant and a darker shade of brown. 

Heart Health Check Toolkit

Heart Health Check Toolkit

Research Directory

Research Directory

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

More Australians die of Heart Disease than any other cause.

And the heartache lasts a lifetime. But you can help the Heart Foundation fund life-saving research to keep more families together....

What is coronary heart disease?

What is coronary heart disease?

What is coronary heart disease?

Coronary heart disease (CHD) or coronary artery disease occurs when a coronary artery clogs and narrows because of a buildup of plaque....

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Italian veggie fritters with tomato salad

Italian veggie fritters with tomato salad

Italian veggie fritters with tomato salad

20 minutes
Serves Serves 4 (as a main meal)

Italian recipes

Italian recipes

Italian recipes

Find heart healthy Italian recipes....

Absolute CVD risk charts

Absolute CVD risk charts

Absolute CVD risk charts provide a visual tool to calculate CVD risk for use in practice in Australia....

Heart stories

Heart stories

Heart stories

Stories of hope from Australian men and women fighting heart disease....

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Long-term recovery after a heart attack

Information to help you adjust to what could be the 'new normal'...

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

Spring back to heart-healthy eating with these delicious tips

With spring sprung, now is the time to get back to heart-healthy eating. ...

Get your family moving

Get your family moving

Get your family moving

Get your kids active and set them up for healthier habits into adulthood....

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

Claude Lam, Open heart surgery survivor...

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Cardiac screening of athletes: disparities and differences in electrocardiogram (ECG) interpretation criteria in under-represented populations...

Atrial fibrillation resources for patients

Atrial fibrillation resources for patients

Cardiac arrests in young people — what causes them, can they be prevented or treated?

Cardiac arrests in young people — what causes them, can they be prevented or treated?

Cardiac arrests in young people — what causes them, can they be prevented or treated?

Heart health information in your language

Heart health information in your language

A selection of heart health information brochures in a range languages...

Sit less, move more

Sit less, move more

Sit less, move more

You may be surprised to know that on average, adults sit for nine hours a day....

What is heart valve disease?

What is heart valve disease?

What is heart valve disease?

Heart valve disease means that your heart valve or valves don't open or close properly....

Time to book a Heart Health Check?

Time to book a Heart Health Check?

Time to book a Heart Health Check?

If you're 45 and over, or 30 and over if you're of Aboriginal or Torres Strait Islander descent, you should book your Heart Health Check today...

What is a cardiac arrest?

What is a cardiac arrest?

What is a cardiac arrest?

With immediate help a cardiac arrest can be survived. Learn how to save a life....

Cardiac rehabilitation resources for healthcare providers

Cardiac rehabilitation resources for healthcare providers

Useful cardiac rehabilitation resources for health professionals....

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

After being treated for atrial fibrillation, Boyd is now back on track

Running has been an important part of Boyd's life, so imagine his shock when a heart condition he had never heard of threatened to put a stop to it. ...

You’re probably not eating enough fish – here’s what you should do.

You’re probably not eating enough fish – here’s what you should do.

You’re probably not eating enough fish – here’s what you should do.

Fish and seafood is one of the most beneficial sources of omega 3. Incorporating more of it into your eating pattern can significantly lower your chances of heart disease and stroke. ...

Heart attack medication

Heart attack medication

Heart attack medication

There are a number of medications you could be prescribed after a heart attack....

Coronary Angiogram Test

Coronary Angiogram Test

This is a common test done to find out angina symptoms, or during or after a heart attack. ...

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Supporting Your Emotional Wellbeing: An Online Forum for Young Heart Patients

Create your fundraiser at Do it for Heart

Create your fundraiser at Do it for Heart

Create your fundraiser at Do it for Heart

Become a Heart Foundation fundraiser, do it for heart and make a real difference to your community....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

Donation receipts

Donation receipts

Donation receipts

Due to end of financial year and the ongoing Sydney lockdown, we are currently experiencing some delays in processing and receipting of donations....