Warm Wild Rice Salad with Chicken and Raisins

Preparation Steps

1. Cook the wild rice ahead of time — the key step for your gut. Rinse the wild rice thoroughly under cold running water until the water runs clear. Tip it into a saucepan with the 500ml of water or light stock. Bring to the boil, then reduce the heat, cover, and simmer gently for 35–40 minutes, until the grains are tender but still slightly al dente. Wild rice absorbs a great deal of liquid, so check occasionally and add a splash more water if needed. Once cooked, spread the rice out on a large plate or tray and leave it to cool at room temperature for at least 15 minutes. This partial cooling encourages the formation of resistant starch, which acts as a natural prebiotic for your gut microbiome.

2. Cook the chicken gently. While the rice is cooling, prepare the chicken. Gently flatten each fillet with the palm of your hand to even out the thickness. Heat a non-stick frying pan over a medium heat with half a teaspoon of olive oil. Add the fillets, season lightly with salt and pepper, and cook for approximately 5–6 minutes on each side, keeping the heat at medium throughout (avoid cooking over a high heat, which dries the meat out and makes it harder to digest). The chicken is ready when the juices run clear. Remove from the heat, cover loosely with a sheet of baking paper, and leave to rest for 5 minutes so the juices can redistribute. Slice thinly or shred roughly with a fork.

3. Prepare the fresh vegetables. While the chicken is cooking, finely grate the carrot, halve the cherry tomatoes, and give the spinach a quick rinse. These vegetables contribute fibre, micronutrients, and plant diversity to the dish — three elements that support gut health. Set aside in a large salad bowl.

4. Make the gut-friendly dressing. In a small bowl, combine the 2 tablespoons of olive oil with the lemon juice, lemon zest, wholegrain mustard, a pinch of salt, and a few turns of black pepper. Whisk vigorously until you have a smooth emulsion. The olive oil provides quality fats that improve the absorption of fat-soluble compounds from the vegetables, while the acidity of the lemon (rich in vitamin C) helps boost the absorption of iron from both the chicken and the spinach.

5. Assemble the warm salad. Add the still-slightly-warm wild rice to the large salad bowl with the vegetables. Lay the sliced or shredded chicken on top. Scatter over the raisins (or dried cranberries), distributing them evenly. Pour over the dressing and toss everything together gently, coating all the ingredients without crushing the vegetables.

6. Finish and serve. Scatter generously with the snipped chives and chopped parsley. These fresh herbs not only add flavour, but also contribute small amounts of antioxidant compounds and additional fibre. Taste and adjust the seasoning if needed. Serve straight away to enjoy the contrast between the warm and fresh elements, or leave to rest for 5–10 minutes to allow the flavours to develop further.

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💡 Gut-Friendly Tips & Adaptations

For a strictly low-FODMAP version:

• Replace the raisins with dried cranberries in a small quantity (no more than 1 tablespoon), or leave them out entirely if you are in the elimination phase.
• Check the mustard label carefully to ensure it contains no garlic or onion.
• Use the green tops of a spring onion rather than a large amount of chives, depending on your personal tolerance.
• Avoid adding garlic or onion to the dressing; garlic-infused olive oil (with no garlic pieces remaining) can be used instead if you'd like that flavour.

To maximise resistant starch:

• Cook the rice the day before, refrigerate it overnight, then warm it very gently before assembling the salad. The longer the rice is chilled, the higher the proportion of resistant starch it will contain.

To increase plant diversity:

• Add a handful of rocket leaves, some diced cucumber, a few lightly toasted pine nuts (in small quantities), or a handful of sunflower seeds to vary the textures and boost your fibre intake.

For an extra prebiotic boost:

• Stir a tablespoon of hemp seeds or ground flaxseed into the dressing for an additional hit of fibre and omega-3 fatty acids, without weighing down digestion.

Important note: The low-FODMAP diet is a short-term strategy designed to help identify trigger foods. It is recommended to follow it under the guidance of a healthcare professional and to carry out the reintroduction phase in order to preserve the long-term diversity of your gut microbiome.