Tuesday, July 20, 2010

Naked Veggie Nuda Salad - Cavena Nuda

Have you heard of Cavena Nuda?  Or naked oats or "Rice of the Prairies"?

Our friend Myrna, who works with new Manitoba foods, recently introduced us to Cavena Nuda in a great Mediterranean Salad featured on the producers' website - Wedge Farm.  We really enjoyed it.

Cavena Nuda, meaning Canadian Naked Oats, is a special hulless, hairless oat grown right here in Manitoba.  It's nutritional prowess is impressive with twice the protein of rice, 10 times the dietary fibre and more cholesterol-lowering beta glucan than is found in regular hulled oats.

It is prepared just like brown rice but, unlike rice, Cavena Nuda stays firm.  It has a mild, nutty flavour and is chewier than brown rice.

I bought a 1.5 kg package at Sobeys for $12.99 and am ready to try it on my own.  With all those fresh garden veggies, I wanted something that would include beans, broccoli and Cavena Nuda.  Here's what I came up with.

Naked Veggie Nuda Salad

(This whole naked thing is too good too pass up! In this recipe, even the veggies are naked - ie raw.)

2 cups Cavena Nuda 
1/2 tsp salt
1 cup broccoli
1/4 cup green beans
1/4 cup yellow beans
1/4 cup purple Beans
1 tbsp chopped chives
1 tbsp chopped parsley

Orange Vinaigrette
1/2 cup Extra Virgin Olive Oil
1/4 cup white wine vinegar
1/4 cup orange juice
2 cloves garlic chopped finely
1/2 tbsp grated orange rind
1 tsp honey
1/2 tsp chili sauce
salt and pepper

Place Cavena Nuda in a saucepan and cover with water about 2 inches above the oats.
Add salt.
Bring to boil.
Reduce heat and simmer for 40 minutes.
Drain and rinse with cold water.  Remember, it will still be somewhat firm.

Mix cooked, cooled Cavena Nuda, veggies and herbs in a salad bowl.

Mix all vinaigrette ingredients in a screw top jar.
Shake like crazy until all ingredients are well blended.
Pour over oats and veggies.
Let sit for 4 hours or overnight.
Serve and enjoy!

Serves 4

This is the type of recipe that has endless possibilities.  Change up the vinaigrette and the veggies depending on what you have on hand.

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