I am always trying to get blueberries into my kids. On this occasion I was having a few mates over for lunch so I wanted to have them in salad, I have done this dish before so I know how nice it can be. Adding blueberries together with pumpkin is a really nice combination in this salad. The feta adds the saltiness!
We all know blueberries are good for you, like most of the berrie family. Blueberries are apparently known as the grandad of the superfood trend, originally from North America this berry is a powerful nutritional ball of goodness. They are a good source of vitamin K. They also contain vitamin C, fibre, manganese and other antioxidants (notably anthocyanins). Valued for its high levels of antioxidants, some nutritionists believe that if you make only one change to your diet, it should be to add blueberries. A few experts claim blueberries can help protect against heart disease and some cancers, as well as improve your memory.
A study by the BHF shows:
In 2012 of 93,000 women found that participants who ate three or more portions of blueberries and strawberries a week had a 32% lower risk of a heart attack compared with those who ate berries once a month or less. However, the study could not prove that these fruits definitely caused the lower risk. But definitely food for thought!!
Enjoy this salad it has so many healthy things in it that its worth having it on a weekly basis. Replace the pumpkin with a butternut squash or any other of the squashes available to you.
- 1 whole medium pumpkin cut into cube like shapes
- 1/2 feta cheese block crumbled
- 1/2 cup of dill
- 1/2 pack of freekeh and quinoa from Waitrose – cook as per pack instructions
- 1 pack of blueberries
- 2 handfuls of kale (place in boiling water to blanche)
- 1 large handful of pinenuts
- 1 tbsp honey
- 1 tbsp cider vinegar
- pinch of sea salt (test it you may need a bit more)
- 2 tbsp of raw unfiltered olive oil (from Sainsbury’s)
- Set oven to 180 degrees and pop the pumpkin in use 1tsp of rapeseed oil to glaze the pumpkin. Cook for 30 minutes.
- Cook the freekeh and quinoa according to the instructions, drain and cool it down to almost cold.
- Once you have blanched the kale for 5/10 mins, take it out and cut it up with kitchen scissors to make it small. Squeeze it out, place the kale with a little oil and salt and bake it for 10 minutes.
- In a bowl add the feta, pine nuts, dill and blueberries.
- When the pumpkin has cooled off and kale add to the bowl, add the freekeh and quinoa, mix it together with your hands.
- Mix the dressing together and taste test it to get it to how you like it!
- Once done slowly pour a little at a time to the mix, mix it slowly, add more, but don’t get it slushy, just to a nice texture. Let it sit half an hour before you serve so it absorbs the dressing at room temperature.
- Eat this as part of a group meal or have it for lunches or dinner on its own its tasty and filling. It can keep for a few days.