Warm Winter Salad

 

 

 

 

Salads are the ultimate healthy fast food that can be ready in minutes. It’s my go to meal when I want dinner in a hurry and not just in the summer either, I eat salads all year round… This recipe is a classic example of how versatile a salad is, because it’s served warm and not only is it ready in 20 minutes, but it’s only 264 calories per serving.

 

Ingredients: Serves 2 people and it is 3 ½ of your 10 a day per person

60g quinoa

300g sweet potato and butternut squash chunks (I used already the prepared)

125g merchant gourmet ready cooked beluga lentils

½ red onion sliced

90g organic wild rocket

14 x cherry or baby plum tomatoes

8 x sprays of fry light oil (I used coconut)

 

Dressing

½ tbsp balsamic vinegar

1 tsp extra virgin olive oil

1 tsp agave syrup

Pinch cracked black pepper

 

Method

1 Put the quinoa in a saucepan and cook according to the pack instructions for about 12- 15 minutes.

2 Meanwhile, place the sweet potato & butternut squash and red onion on a baking tray, add 5 spray of the oil and massaging oil into them. Then place the tray into a preheated oven at 220c/428/Gas 8 for 12-15 mins until lightly coloured turning half way through.

3 Once the quinoa is cooked mix in the beluga lentils and put aside.

4 When the sweet potato & butternut squash is cooked and lightly coloured removed from the oven and set aside. Then add the tomatoes on to another baking tray add 3 sprays of oil and place in the oven for 2 minutes.

5 Meanwhile, add the rocket to a plate, and sprinkle over the quinoa & lentil mix. Then add the sweet potato & butternut squash and red onions. Remove the tomatoes from the oven add them to the salad.

6 Put all the ingredients for the dressing into a jar and shake or mix in a bowl/jug. Then drizzle the dressing all over the salad, its ready to enjoy.

 

Foodie Facts

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

Butternut Squash is low in calories and contains no saturated fats or cholesterol and is high in dietary fibre. It has more vitamin-A than a pumpkin, which is in important for a healthy eyesight and helps protect your body against lung and oral cancers. It is rich in B-complex vitamins and like pumpkin contains it iron, zinc, copper, calcium, potassium and phosphorus.

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.

Lentils help lower cholesterol and clean your arteries they are also a great source of folate and magnesium, which reduces your risk of heart disease and stroke. Stabilising blood sugar, a good source of energy and they also packed with protein, potassium, fibre iron and vitamin-K.

Rocket being part of the Brassica family like mustard greens, cauliflower and kale have found to contain compounds to counter and offer protection against cancers. It also contains folic acid, vitamin A, vitamin B-complex, vitamin C and vitamin K. It contains adequate levels of iron, and also has calcium, potassium and manganese

Cherry Tomatoes or 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.

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 amount 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.

 

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