Black Rice, Smoked Salmon & Avocado Salad — Gut-Friendly Portion
A vibrant, fibre-rich bowl packed with omega-3s and anthocyanins to nourish your microbiome and calm gut inflammation.
Ingredients
- 60 g black rice (uncooked, dry weight)
- 80 g smoked salmon (thinly sliced)
- 75 g ripe avocado (approximately ¼ of a medium avocado)
- 60 g cucumber (approximately ¼ of a cucumber)
- 30 g rocket or lamb's lettuce (a generous handful)
- 1 radish (finely sliced, optional)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon fresh lemon juice
- 1 teaspoon unfiltered apple cider vinegar
- 1 pinch unrefined salt
- A few snipped chives or fresh dill fronds
- A few sesame seeds, white or black (1 teaspoon, optional)
Instructions
Preparation Steps
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Rinse and cook the black rice. Place the 60 g of black rice in a fine-mesh sieve and rinse thoroughly under cold running water for 1–2 minutes, gently rubbing the grains between your fingers. This step matters: it removes surface inhibitors and any residue, and helps improve digestibility. Transfer the rice to a small saucepan and add 180 ml of cold water (a ratio of 1 part rice to 3 parts water). Bring to the boil over a high heat, then immediately reduce to the lowest possible simmer, cover with a lid, and cook by absorption for 35–40 minutes. The rice is ready when all the water has been absorbed and the grains are tender but still slightly al dente. Avoid lifting the lid during cooking, as this helps preserve the volatile anthocyanins in the steam. Once cooked, spread the rice out on a flat plate or chopping board and leave to cool completely at room temperature (around 10–15 minutes). This cooling step is key: it encourages the formation of resistant starch, a natural prebiotic that benefits your gut microbiome.
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Prepare the vegetables. While the rice is cooling, wash the cucumber thoroughly and slice it into thin half-moons or cut into small dice, depending on your preference. If using a radish, slice it into fine rounds using a sharp knife or a mandoline. Set aside in a small bowl.
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Prepare the avocado at the last moment. Halve the ripe avocado, take only the quarter you need (75 g), and store the remainder with the stone wrapped in cling film in the fridge. Peel the quarter carefully and cut the flesh into thick slices or chunks. Immediately drizzle with half the lemon juice to prevent oxidation and preserve the fat-soluble vitamins. This step should be done just before assembling the salad to make the most of its nutritional value.
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Make the gut-friendly dressing. In a small bowl, combine the extra virgin olive oil, the remaining lemon juice, and the unfiltered apple cider vinegar. Add a pinch of salt and whisk briefly with a fork to emulsify. The olive oil helps with the absorption of the fat-soluble antioxidants found in black rice, while the unfiltered apple cider vinegar contributes a mildly acidic environment that supports healthy digestion.
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Assemble the salad with care. In a large bowl or a wide, shallow dish, start with a base of rocket or lamb's lettuce. Spoon the cooled black rice on top, spreading it out evenly. Arrange the smoked salmon (folded into loose rolls if you like), avocado pieces, cucumber slices, and radish rounds over the top in a harmonious fashion. Assembling everything cold is intentional: it preserves the heat-sensitive omega-3s in the salmon as well as the anthocyanins in the black rice.
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Dress and finish. Drizzle the dressing gently over the entire salad. Scatter over the snipped chives or fresh dill to add a fragrant, digestive note. If you like, add a small spoonful of sesame seeds for a light crunch and an extra boost of minerals. Serve immediately to enjoy the full nutritional benefits of the dish.
Gut-Friendly Tips & Adaptations
- For IBS (irritable bowel syndrome): Stick carefully to the avocado portion indicated (75 g maximum). Beyond this, the sorbitol content may trigger digestive discomfort in people sensitive to FODMAPs. If in any doubt, replace the avocado with an equivalent amount of extra cucumber, which is naturally low-FODMAP and equally refreshing.
- Gluten-free: This recipe is naturally gluten-free. Simply check the label on your smoked salmon to ensure it contains no gluten-containing additives.
- Vegetarian version: Replace the smoked salmon with 80 g of plain silken tofu or a few slices of cooked beetroot to maintain a soft, yielding texture and a source of plant-based protein.
- Storage: This salad is best eaten on the day it is made. If you would like to prepare it in advance, store the cooked rice and the vegetables separately in the fridge, and assemble just before serving. Only cut the avocado at the last moment.
- Resistant starch: If you cook the rice the evening before and leave it in the fridge overnight before eating it cold, the resistant starch content increases further, strengthening its prebiotic effect on your microbiome.