100 g (1/2 cup) buckwheat groats or kasha (roasted buckwheat)
2 tbsp sunflower or pumpkin seeds
2 small nectarines or freestone peaches
100 g (3½ oz) rocket (arugula)
100 g (3½ oz) blueberries
2 tbsp fresh mint leaves
2 tsp olive oil
3 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1 tsp mustard
Salt to taste
Rinse the buckwheat with cold water and drain well. Heat a teaspoon of oil in a non-stick saucepan over medium heat, add the buckwheat and toast for 5 minutes stirring frequently until it starts to turn light brown. If using kasha you can eliminate this process as it is pre-roasted. Carefully pour 200 ml (4/5 cup) of water with a small amount of salt into the pan, bring to boil, reduce heat to very low, cover and allow to simmer for 20 minutes when all liquid should have been absorbed. After 15 minutes check that it is not too dry, in which case add a little water, or, if too much liquid remains, raise the heat and cook without the lid to make the water evaporate. When cooked replace the lid, leave the pan on the heat for another minute before switching. Let stand for 5 minutes, then transfer the buckwheat to a large serving platter, fluff it with a fork and leave to cool. In the meantime, toast the seeds lightly for a few minutes in a dry pan and set aside. Place a grill pan on medium-high heat. Halve the nectarines, remove the stone and slice each one in 8 wedges. Brush them lightly with oil and cook until grill marks form. Rotate them 90 degrees (a quarter turn) and cook for another couple of minutes to get crosshatched grill marks. Grill the peach wedges on one side only, then transfer them to a plate and allow to cool. When the buckwheat has cooled, prepare the dressing by whisking together all the ingredients and add the rocket and the dressing to the buckwheat and toss until well coated. Top with the grilled nectarine slices grilled side up, blueberries, mint leaves and seeds.
Peaches are a great choice for those on a weight loss diet as they provide only 39 calories on 100 g (3½ oz) of fruit, and high levels of water and dietary fibre which help the body stay fuller for longer. It is the perfect fruit during the hot summer period with its high levels of potassium, phosphorus and vitamin C. The red-skinned nectarines are particularly rich in anthocyanins, which have been shown to have antioxidant properties.