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Three-Grain Salad Recipe by Derval O'Rourke
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Three-Grain Salad Recipe by Derval O’Rourke

Quinoa is not the only grain I eat for lunch. I love brown rice, wild rice and basmati too. I often purposely cook more rice than I need, so that I have leftovers to play with. If you’re precooking grains to be used in a cold salad, remember to cool the cooked grains as quickly as possible and store them in the fridge until you need them. It is true that making this Three-Grain Salad means being prepared. But if you can do a little planning and have all of the ingredients to hand, I promise it will be worth your while.

Serves 6


– 100g brown rice, cooked and cooled (100g is the weight before cooking)
– 100g quinoa, cooked and cooled (100g is the weight before cooking)
– 100g wild rice, cooked and cooled (100g is the weight before cooking)
– 1 butternut squash, peeled, deseeded, cubed, roasted and cooled
– 3 roasted peppers, sliced and cooled
– 1 pomegranate, seeds only
– 100g seeds (pumpkin and sunflower work well)
– A handful of mint leaves, chopped
– 1 lemon, halved


1. Store all of the cooled ingredients separately in the fridge until needed.
2. When you are ready to serve, toss the cooled ingredients together in a large bowl. Divide the salad between serving plates. Sprinkle over the seeds and mint.
3. Squeeze over some lemon juice and serve without delay.

derval o'rourkeDerval has held the title of World Champion in sprint hurdles and competed for Ireland in three Olympic Games. She also picked up four European Championship medals and holds the Irish record for sprint hurdles.
Now that Derval is retired from athletics and is a busy young mum, her focus is on fitting exercise and healthy, pleasurable eating into a hectic schedule. The Fit Foodie is full of simple, delicious and totally doable recipes such as Laid-Back Lamb Tagine, Mediterranean Salmon and Spaghetti, and Butternut and Bean Stew. Derval shares smart and inspiring advice on how to get organised so that good food and exercise are a seamless part of your life,

As both a foodie and fitness fanatic she is passionate about experimenting with healthy, nutritious recipes, which she shares through her blog (, on Twitter (@DervalORourke) and now in this book.

To order your copy of The Fit Foodie click HERE.