Butternut Squash & Beet Salad
Fill up on a whole host of antioxidants with this rainbow of colour recipe of the month. This recipe makes the most of the seasonal vegetables that the colder months provide, packed with antioxidant rich ingredients to keep that immune system strong.
Slow-roasted squash is one of the most versatile bases out there for a hearty meal. They are also rich in beta-carotene, an antioxidant that converts to vitamin A, to add some well needed arsenal to your winter immunity before spring hits.
When going through chemotherapy one of the common side effects is a weakened immune system. This makes squash a firm favourite in the support brigade to rebuild your strength.
If you want to pad it out, or have more warmth, it’s great with quinoa, or finely chopped ‘cauliflower rice’ just heated and mixed in last minute.
Reported by Healthline, beta-carotene is responsible for the red, orange and yellow colourations of some fruits and vegetables. So if you apply this you can easily remember some staple vegetables to give you a boost including sweet potato, carrots, squash, cantaloupe and apricots amongst more.
The beetroot and squash combination are a match made in heaven, the addition of spinach leaves provides a colourful and light meal. Beetroot is great for enhancing the liver’s detoxification powers. If you add sprouted broccoli seeds, these contain high levels of sulforaphane which has been shown to be protective in hormonally related cancers.
Time to create: 30 mins
(Time for personal effort: 10 minutes)
Gluten Free, Dairy Free, Vegetarian
- 3 tbsp Olive Oil
- 800g Butternut squash
- 200g Raw Beetroot
- 50g Hazelnuts
- 100g Rocket
- 100g Spinach
- 100g Feta Cheese
- 1/2 Lemon
- Handful of Sprouted Seeds
- Pinch of Salt
- Crack of Black Pepper
1. Heat the oven to 180C. Peel and cut the butternut into 2cm chunks, as it cooks more quickly. Wash the beetroots and trim them into wedges.
2. In a large roasting pan place the olive oil and heat in the oven. Add the prepared vegetables, season with salt & pepper, toss in the oil. (TIP: keep the beetroot to one end of the tray to avoid bleeding into the squash.) Cook for 20mins.
3. Check and turn to get an even colouring and cook for a further 20mins until soft and starting to char on the edges.
4. Roughly chop the hazelnut and place on a baking tray, toast in the oven for 5 mins until golden. Once the vegetables and nuts are cooked remove and place to one side to cool a little.
5. Wash the salad and place it in a serving bowl, crumble over the feta, squeeze the lemon and season. Top with the roasted vegetables and hazelnuts, and drizzle over any extra olive oil from the roasting tray.
6. Finally sprinkle over the sprouted seeds.
|Amount Per Serving|
|% Daily Value *|
|Total Fat||23 g ( 36 % )|
|– Saturated Fat||6 g ( 29 % )|
|– Monounsaturated Fat||15 g|
|– Polyunsaturated Fat||2 g|
|– Trans Fat||0 g|
|– Cholesterol||22 mg ( 7 % )|
|Sodium||351 mg ( 15 % )|
|Potassium||907 mg ( 26 % )|
|Total Carbohydrate||30 g ( 10 % )|
|Dietary Fiber||6 g ( 26 % )|
|Protein||10 g ( 19% )|
|Vitamin A||( 545 % )|
|Vitamin C||( 98 % )|
|Calcium||( 48 % )|
|Iron||( 11 % )|