This vibrant and flavorful salad, featuring roasted brussel sprouts and pumpkin, is a true powerhouse of nutrition. Each component of this dish offers an array of health benefits, making it a must-try for those seeking a delicious and nourishing meal.
Brussels sprouts, the star of this salad, are renowned for their exceptional nutritional profile. These cruciferous vegetables are rich in fibre, vitamins, and minerals, including vitamin C, vitamin K, folate, and potassium. Importantly, they also contain glucosinolates, which are plant compounds that have been shown to possess anti-cancer properties and support detoxification processes within the body.
The addition of pumpkin, a vibrant orange vegetable, further enhances the nutritional value of this dish. Pumpkin is an excellent source of beta-carotene, a powerful antioxidant that can help protect cells from damage and support healthy vision. It also contains vitamin C, which is essential for immune function, and fibre, which promotes digestive health.
Roasting the brussel sprouts and pumpkin not only brings out their natural sweetness but also enhances the availability of certain nutrients. The process of roasting can increase the bioavailability of carotenoids, such as beta-carotene, making them more readily accessible for absorption by the body.
The crunchy, nutrient-rich cashew nuts provide a satisfying texture and an additional boost of healthy fats, protein, and minerals like magnesium and copper. These nuts are known for their anti-inflammatory properties and may help support heart health.
The balsamic dressing, made with lemon juice, Dijon mustard, garlic, and a touch of maple syrup, adds a delightful balance of flavours to the salad. Balsamic vinegar is a rich source of polyphenols, which are potent antioxidants that can help reduce inflammation and protect against chronic diseases.
Finally, the addition of goji berries, a superfood rich in vitamins, minerals, and antioxidants, further enhances the nutritional profile of this salad. Goji berries are known for their potential to support immune function, improve skin health, and even contribute to healthy ageing.
By combining these nutrient-dense ingredients, this salad becomes a delightful and wholesome meal that nourishes the body from the inside out. Whether you’re looking to support your overall health, boost your immune system, or simply enjoy a delicious and satisfying dish, this salad is sure to delight your taste buds and leave you feeling energized and well-nourished.
Roasted Brussel Sprouts and Pumpkin Salad with Balsamic Dressing
Ingredients
Roasting
- 350g brussel sprouts halved if large
- ½ pumpkin sliced lengthways into six slices
- 2 handfuls raw cashew nuts
- 4 tbsp balsamic vinegar
- 2 tsp maple syrup
Dressing
- 1 tbsp lemon juice
- 2 tbsp balsamic vinegar
- 1 tsp dijon mustard
- 1 clove garlic minced
- 1 tbsp maple syrup
Goji Berries
- ¼ cup goji berries
Instructions
- Pre-heat oven to 180℃ (300℉)
- In a baking sheet-lined roasting pan, add the pumpkin slices, brussel sprouts and cashew nuts.
- Combine the balsamic vinegar and maple syrup and glaze the vegetables. Add a ½ cup of water to the pan's base.
- Cover all with foil and bake for 30 minutes. Then remove the foil, add more water if dry and continue baking for another 25 minutes or until the pumpkin is soft.
- While the vegetables are baking, combine all the dressing ingredients and set aside. If the goji berries are dry, soak them in water for 5 minutes, then drain.
- When the vegetables are ready, place them onto a serving plate, glaze with the dressing, and sprinkle over the goji berries.
