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Cavena Mediterranean Salad

Delicious make-a-head salad using local oat groats from Speerville Flour Mill, NB. This salad is worth the 45 minutes to cook the oat groats and simple to assemble.  It tastes even better after sitting overnight. Great for a ‘Meatless Monday’ or as a lunch option. The name Cavena comes from the botanical name for hulless oats – Cavena nuda.

By Kelly Pearce, RD

Makes: Approximately 4 cups

1 cup of uncooked oat groats (hulless oat kernels)

½ tsp salt

½ red pepper, small dice

½ cucumber, small dice

1 tomato, small dice

¼ red onion, small dice

½ cup feta, crumbled

¼ cup black olives, pitted and diced

½ cup olive oil

¼ cup balsamic vinegar

1 ½ tbsp, honey, liquid

1 tsp garlic, minced

¼ tsp salt

¼ tsp pepper


1. Place oat groats and salt in a medium saucepan.  Cover with cold water about two inches above oats.  Place sauce pan on high heat and bring to a boil. Once water is boiling turn heat down to medium. Allow oats to cook for 45 minutes or just until tender.  (There should still be a slight bite to the oat groats).

2. Place cooked oat groats in a colander and run briefly under cold water to cool down. Let drain, then place in a medium bowl. 

3. Add diced vegetables, feta and olives to the oat groats.

Combine remaining ingredients in a small bowl. Pour over the oat groat mixture and toss to coat. Taste and adjust seasoning. Chill thoroughly and serve. 

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