Crisp and Green Wild Child Salad Recipe has been on repeat at our house for the last few months! Last fall I had a Wild Child grain bowl at Crisp and Green Edina and it became one of my favorite things to order there. Then I had a realization that I could create this salad at home and make some changes that I prefer and increase the nutritional value.
One of the star ingredients in this copycat version is black rice, also known as forbidden rice. Probably a variation of rice you haven’t heard of before. Black rice is actually a superfood because its outer layer contains one of the richest deposits of anthocyanin antioxidants found in any food. Anthocyanin is what gives this variety of rice its black-purple color and has potent antioxidant properties.
Here are 9 Surprising Benefits & Uses of Black Rice…
- Good source of several nutrients. Compared with other types of rice, it is one of the highest in protein. It’s also a good source of iron and fiber.
- Rich in antioxidants. Antioxidants are compounds that protect your cells against oxidative stress caused by molecules known as free radicals. It’s important to get these in your diet as oxidative stress has been associated with an increased risk of several chronic conditions, including heart disease, Alzheimer’s, and certain forms of cancer. Research shows that black rice contains over 23 types of antioxidants and has the highest antioxidant activity of all rice varieties.
- Contains the plant compound anthocyanin. Anthocyanins are a group of flavonoid plant pigments that are responsible for the purple color of black rice, as well as several other foods like blueberries and purple sweet potatoes. Research shows that anthocyanins have strong anti-inflammatory, antioxidant, and anticancer effects. Studies have also shown that eating foods high in anthocyanins may help protect against several chronic diseases, including heart disease, obesity, and some forms of cancer.
- May boost heart health. Black rice contains antioxidants that have been shown to help protect against heart disease.
- May support eye health. Research shows that black rice contains high amounts of lutein and zeaxanthin – two types of carotenoids that are associated with eye health. These compounds work as antioxidants to help protect your eyes from potentially damaging free radicals.
- Naturally gluten-free. Gluten is a type of protein found in cereal grains, such as wheat, barley, and rye. People with celiac disease need to avoid gluten, as it triggers an immune response in the body that damages the small intestines. Gluten can also be the cause of gastrointestinal symptoms such as bloating and abdominal pain.
- May aid in weight loss. Black rice is a good source of protein and fiber, both of which can help promote weight loss by reducing appetite and increasing feelings of fullness.
- Lower blood sugar levels.
- May decrease your risk of non-alcoholic fatty liver disease.
Another health promoting ingredient in this salad is jicama. Jicama is a root vegetable described as a cross between an apple and turnip.
Health Benefits of Jicama:
- Alkalizing food, reduces blood acidity
- High antioxidant and anti-inflammatory properties
- Helps the formation of good bacteria
- Helps in digestion
- Good for your brain
- Helps improve blood circulation
- Helps you lose weight
- Regulates blood pressure
I know you are going to love this salad as much as I do…
2-3 cups of mixed salad greens (I use a combination of pre-washed arugula, romaine, kale, & leaf lettuce)
4-6 ounces of cooked chicken
½ cup cooked black rice – cook according to package instructions, I cook mine in bone broth for added benefits
⅔-¾ cup roasted shredded brussel Sprouts – I buy these already prepared for ease
⅓ cup chopped jicama – I buy this already peeled & sliced
2 TBSP dried cranberries – (no sugar added)
2 TBSP pumpkin seeds
¼ cup goat cheese
Cook chicken via your favorite method – baking, Instant Pot, or grilling.
Preheat oven to 375 degrees. Add shredded brussel sprouts to a baking sheet and drizzle 1-2 TBSP Eniva Cooking Oil or avocado oil. Bake for about 15 minutes or until slightly brown and crispy.
While your brussel sprouts roast, start to build your salad. Add your pre-washed salad greens.
Chop your peeled jicama and add to salad greens. Add black rice, chicken, dried cranberries, pumpkin seeds, and goat cheese.
Once your brussel sprouts are done add them to your salad. Drizzle with balsamic dressing and ENJOY!!!