malvernmugadzikwaTHIS time we are focusing on chargrilled pumpkin salad, which is a flavourful dish.
Below is the recipe, which serves four people. The preparation and cooking time is about 40 minutes. I am sure you will enjoy it.
Ingredients
One medium size pumpkin;
Two tablespoons oil;
Two cloves garlic;
Half teaspoon cinnamon;
Two cups rocket;
Two cups baby spinach;
Two cups mixed lettuce;
Half cup feta cheese;
Quarter cup pumpkin seeds toasted;
Quarter cup red onion
Dressing
Three tablespoons olive or vegetable oil;
Two tablespoons balsamic vinegar;
One tablespoon honey/maple syrup;
One teaspoon Dijon mustard (optional);
Salt and pepper to taste
Method
Preheat grill or oven grill to 180 degrees Celsius.
- Prepare pumpkin: Peel, remove seeds and cut into wedges. Toss pumpkin wedges in oil, cinnamon and chopped garlic. Season with salt and pepper.
- Grill pumpkin for 10 minutes or until tender. Remove from grill and cool slightly.
- Dressing: In a small bowl, whisk oil, balsamic vinegar, honey or maple syrup, Dijon mustard, salt and pepper.
- Assemble washed and drained lettuce, rocket and baby spinach in salad platter.
- Add crumbled feta cheese, toasted pumpkin seeds and red onion. Arrange pumpkin wedges on top. Drizzle the dressing over the salad and toss gently to combine.
Serve as a side dish, breakfast or lunch.
Guidelines for a healthy diet
Eat lots of fruit and vegetables
Base your meals on starchy foods
Eat more fish, including a portion of oily fish
Cut down on sugar and saturated fats
Eat less salt, not more than 5 grammes a day
Drink two litres of water a day, which is about eight average size glasses
Power food of the week
Pumpkin: Lowers cancer risk, boosts immune system and improves heart health.
Pumpkin seeds: Reduce breast cancer risk, support bladder and prostate health, contain healthy fats (unsaturated fats) and fibre, and they are rich in magnesium.
Rocket leaves: Reduce cancer risk, boost bone health, aid digestion, are an antioxidant powerhouse and immune booster, and prevent diabetes.
Baby spinach: Prevents cancer, and reduces blood sugar and hypertension.
Food safety guide
Cleanliness
Bath regularly
Wash hands frequently, especially after using the bathroom and before eating
Use hand sanitiser if soap and water are unavailable
Brush teeth twice a day and floss once a day
Brush or comb hair daily
Trim nails
Shave facial hair
Use deodorant or antiperspirant to manage sweat and body odour
Wear clean clothes and underwear
Rudo Kandiero is a qualified chef. She has a diploma in food preparation and culinary arts, patisserie and food safety. She can be contacted on: 0772748509.
Bongani Ndlovu
Online Reporter