Roasted Veggies, Avocado and Quinoa Salad

 

 

 

 

I love salads! They are the ultimate fast food, I eat all year round and my salads are more than just lettuce, tomatoes and cucumber. This salad is a typical example that anything can be put into a salad and you will be left feeling totally satisfied.

The number one rule of a salad it should be eaten at room temperature and never cold straight out the fridge because you just don’t taste the flavours.

 

Ingredients: Serves 2 people and it is 4 ½ of your 10 a day per person

120g mixed quinoa

1 x medium sweet potato peeled and cut into chunks

4 x medium beetroot peeled and cut into chunks

14 x mini plum or cherry tomatoes halved

1 x medium avocado sliced

4 x handfuls of watercress or sweet pea

6 sprays of oil

 

Dressing

¼ lime juiced

1 tbsp ex virgin olive oil

 

Garnish

2 tsp sunflower seeds

2 tsp pumpkin seeds

6 x stems thyme stripped

Pinch of cracked black pepper

 

Method

1 Place the sweet potato and beetroot on separate baking trays, spray with the oil, massage and place in a pre-heated oven on 200c/400f/Gas 6 for 15 -20 minutes. Once cooked set aside to cool.

2 Meanwhile, cook the quinoa according to the packet instructions, when cooked set aside to cool.

3 Once the quinoa, sweet potato and beetroot has cooled it is time to plate up.

4 Put the watercress in a salad bowl or on a plate then put the quinoa in the middle, then add the beetroot, sweet potato, avocado and tomatoes.

5 Put all the ingredients for the dressing a jar with the lid on give it a shake or in a jug and mix, then drizzle all over.

6 Garnish with a sprinkle of thyme, sunflower seeds, pumpkin seeds and cracked black pepper. Then enjoy!

 

Foodie Facts

Avocados are nutrient-dense and contain nearly 20 vitamins and minerals. They are high in fibre, potassium, and copper. They are also rich in vitamin-B, vitamin B-9, vitamin-C, vitamin-E and vitamin-K. They have a low GI, are low in sugar and saturated fats, they also do not contain any cholesterol or sodium. These is what makes avocados a super food.

Quinoa is a seed but eaten like a grain which is gluten free, high in protein, essential amino acids, iron, magnesium, fibre and anti-oxidants. It contains vitamin-E, copper, calcium and potassium.

Beetroot have a wide range of health benefits including the treatment of kidney disorders, dandruff, anaemia, indigestion, constipation, it is an aphrodisiac and helps prevent macular degeneration, improve blood circulation, lowers cholesterol, promotes hair growth and blemish free glowing skin and when juiced increases stamina. It also has a high sugar content the highest of all the vegetables, so watch your potion sizes if juiced only have one glass a day or eaten 1 potion (80g) per day. It is also rich in anti-oxidants, iron, potassium, manganese, magnesium, vitamin-A, vitamin-B6, vitamin-B9 and vitamin-C.

Sweet potatoes contain no cholesterol and it is rich in dietary fibre, anti-oxidants, beta-carotene and vitamin-A, which helps you protect form lung and oral cancers. It has many essential vitamins and minerals like vitamin B-5, vitamin B-6, iron and calcium

Cherry Tomatoes/Tomatoes contain protein, fibre, vitamin-C, vitamin-B6 important for brain function and vitamin-A which keeps your eyes, heart, lungs and kidneys working properly.

Watercress contains more vitamin-C than orange, more calcium than milk, more iron than spinach, and more folate than bananas. They also contain vitamin-A, vitamin B-6, vitamin-12 and magnesium. It is great for your heart, bones and thyroid health.

Lime Juice not only does it cleanse the body of toxins and radiation, it is well known for its antioxidants and anti-inflammatory benefits, it helps strengthen immune system. It is also rich in vitamin-C which has anti-cancer properties, when drizzled on rocket or leafy greens it helps our body absorb the iron.

Extra Virgin Olive Oil is one of the healthiest edible oils it contains mono-unsaturated fatty acids which lowers cholesterol and has omega-3 & 6 along with a large number of anti-oxidants, vitamin-E and vitamin-K

Black pepper helps to absorb selenium, B-complex vitamins, beta-carotene from foods. It is an anti-inflammatory and it contains potassium, calcium, zinc, manganese, iron, B-complex vitamins, vitamin-A and vitamin-C.

Thyme Herb has one of the highest antioxidant levels among herbs, contains thymol an important essential oil with antiseptic and anti-fungal properties. It is packed with essential vitamins and minerals like potassium, iron, calcium, manganese, magnesium, selenium and beta

Pumpkin seeds can help ease menopausal symptoms, help you sleep better, reduce stress, help you beat the bloat, promote good prostate health, boost brain power and your immune system. It contains vitamin-B1, vitamin-B6, vitamin-E, iron, zinc and omega 6 & 9.

Sunflower seeds improve digestion, brain power, the functioning of the cardiovascular system, increase energy levels, strengthen bones and muscles, and are a great skin moisture retainer. They are a rich source of vitamin-B6, vitamin-E, copper, magnesium, manganese, phosphorus and selenium.

 

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