Nutritionist Lucy Hyland

Butternut Squash and Rocket Salad

April 19, 2010
Posted by Lucy

Monday, 19th April

I think we may as well keep going with the salads as long as we can. I feel like eating them when its sunny and warm outside - I rarely feel like eating then in the depths of winter!!!

This is lovely simple salad and there is still a few butternut squashes around. When I am putting together a healthy meal, I always try to make sure it has 3 key ingredients - protein (here in the form of pumpkin seeds and azuki beans), carbohydrates (here in the form of azuki beans) and fibre (all ingredients listed in the salad are a good source of fibre). This will ensure you are not hungry again for a good couple of hours and will stop those cravings later on the the afternoon. I've also thrown on some pumpkin and sesame seeds which are also a source of protein but also good quality essential fatty acids - everything you need for your healthy eating plan!!

Butternut Squash and Rocket Salad

Serves 3-4

1 medium sized butternut squash
1 tin of Adzuki beans or lentils
2 large handfuls of rocket
2 tablespoons of pumpkin seeds
1 tablespoon of sesame seeds

Dressing
5 tablespoons of extra virgin olive oil
2 tablespoons of balsamic
1 tablespoon soy sauce (Tamari is gluten free)
1 medium chilli (de-seeded and chopped finely)
1/2 teaspoon of honey

Heat the oven to 200 0C. Peal the squash and cut into similar shaped cubes.  Put the squash on a baking sheet, drizzle with 1 dessert spoon olive oil and season with a little pepper. Roast for 20 minutes or until tender, shaking the tray a couple of times to keep it from sticking.
Meanwhile wash the rocket and wash and drain the azuki beans well.
Make the dressing by placing all the ingredients in a bowl and mixing well.
About 5 minutes before the squash is cooked, place the sesame seeds and pumpkin seeds on an oven tray or dish and place in oven for 5 mins to roast. Keep an eye on them so they don't burn.
Place all the ingredients in a large salad bowl and serve with some toasted pitta breads or whole grain toast.

Wheat free and gluten free if Tamari is used and dairy free.

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