This recipe was originally part of a schoolchild’s balanced daily menu, which I co-created with nutritionist Jaanika Tapver for Pere ja Kodu magazine in September 2021. We included this buckwheat salad as a simple, protein-rich option children could assemble on their own after school.
It’s incredibly versatile — you can swap the buckwheat for brown rice, and if little hands are doing the prep, it helps to have the grains and salmon cooked the evening before. From there, it's mostly just a bit of chopping and mixing — manageable even for 7- to 8-year-olds.
Of course, you don’t need to be a schoolchild to enjoy this. Buckwheat makes a surprisingly elegant base for a wholesome lunch, a late-night bite, or even a light dish on a party table. While many of us associate buckwheat with no-frills student life, it’s high time this underrated grain got the recognition it deserves. With its nutty flavour and health-boosting properties, buckwheat is having its glow-up moment — and this salad is a chic way to get on board.
In this recipe, buckwheat pairs beautifully with tender salmon, iron-rich spinach, and crisp seasonal vegetables. I’ve swapped traditional mayo or sour cream for creamy cottage cheese — it’s lighter in fat, higher in protein, and gives the salad a fresh, satisfying texture without weighing it down.