Roast pumpkin, walnut and blood orange salad
This salad is a fantastic way to use up any pumpkin left overs. Delicious, simply to make and packed full of nutrients. It is rich in vitamin C and a variety of antioxidants which will give your immune that extra added boost. It also contains essential omega 3 fats (the good fats).
Recipe: pumpkin, blood orange, walnuts, pumpkin seeds, feta cheese, mixed salad leaves, olive oil.
Chop pumpkin into cubes and roast for 20 minutes with a little olive oil and sea salt. When done allow to cool. Mix washed salad leaves, walnuts, pumpkin seeds, roast pumpkin, segmented blood orange (keep juice for dressing) into a mixing bowl. Serve salad and dress will a little olive oil, orange juice, feta and a little sea salt.
Nutritional highlights: Pumpkins are an excellent source of carotenes. Carotenes give pumpkins their rich orange colour. Carotenes are antioxidants that are known to have a strong anti-cancer effect. Pumpkins are also rich in vitamin C, B1, folic acid, potassium and fibre.
Pumpkin seeds are a good source of magnesium, iron, zinc, copper, Vitamin A, B1, B2, B3 and essential fats.
Walnuts are an excellent source of antioxidants, protein, fibre, Vitamin E, copper, magnesium and monounsaturated fats. Walnuts are one of the few nuts that contain omega 3 fats.