Red rice is a wholegrain food and provides a source of fibre-rich complex carbohydrates to the diet. Carbohydrate foods are converted to glucose in the body providing energy to all cells including those of the brain. Complex carbohydrates are broken down slowly providing a steady release of glucose helping to keep you mentally alert throughout the day.


For the salad

  • 200g red rice (dried weight)
  • 30g pine nuts
  • 150g feta cheese
  • 2 shallots, peeled and finely sliced
  • 4 spring onions, finely sliced
  • 100g baby spinach, sliced
  • 20g flat leaf parsley, finely chopped
  • 80g pomegranate arils

For the dressing

  • 1tsp wholegrain mustard
  • 1tbsp balsamic vinegar
  • 2tbsp extra virgin olive oil
  • Salt, to season
  • Pepper, to season


  1. Place the red rice in a pan of boiling water and cook for about 20 minutes until tender.

  2. Once cooked, drain the rice and cool under cold running water. Set to one side.

  3. In a small saucepan, toast the pine nuts for a few minutes.

  4. Place the rice in a large bowl with the other salad ingredients and combine.

  5. Combine the dressing ingredients in a separate bowl.

  6. Serve the salad with a generous helping of the dressing.

Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn't possible, supplements can help. This article isn't intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.



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