Roast Nectarine and Ricotta Summer Salad
What a delicious summer salad. Its light, fresh and full of colour.
Nectarines are a great source of fibre. They contain a good dose of vitamin c, as well as potassium, lutein and B-carotene. These vitamins and bioactive compounds have been linked to having anti-oxidant and immune strengthening effects.
Fennel provides a good source of the bioactive quercetin which “switches on” genes responsible for reducing oxidative stress and “switches off” genes that are responsible for inflammation. This helps reduce the risk of chronic diseases as well as cancer risk.
Never forget to add a cruciferous vegetable onto your plate. Brussel sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens. Brussels sprouts are low in calories but high in fiber, vitamins and minerals. Brussel sprouts are high in vitamin K, vitamin C, folate and manganese. They are rich in the bioactive ingredient called sulforaphane, which helps to ‘switch on’ the genes involved in your innate detoxification in the liver.
Spinach is high in fibre, promoting gut health. Spinach is high in vitamin A, vitamin C, vitamin K, folic acid, iron and calcium. It too contains sulforaphane, the bioactive ingredient involved in upregulating the body’s innate detoxification system. It also contains lutein, which is involved in promoting eye health, as well as nitrites, which promote heart health.
The creamy ricotta cheese provides a good dose of calcium and vitamin D. It is also lower in fat than yellow, hard brick cheeses.
Although pomegranate kernels are so small, there health benefits are abundant. Pomegranates are loaded with important nutrients, and contain a high amount of fibre, vitamin C, vitamin K, folate and potassium in one cup. They contain two bioactive compounds known as punicalagins and punicic acid which give them their potent anti-oxidant power.
The benefits of the salad are topped off with of improved digestion from the minty dressing.
1 fennel bulb
5 mini cucumbers
1 packet brussel sprouts (200g)
3 cups baby spinach (100g)
½ tub ricotta cheese (150g)
Handful fresh mint
3 tablespoons pistachios
2 tabelspoons pomegranate kernels
1 tablespoon olive oil
2 handfuls fresh mint
4 tabelspoons olive oil
1 tablespoon apple cider vinegar
½ tablespoon lemon juice
½ teaspoon Dijon mustard
½ teaspoon honey
2 tablespoons water
Salt and pepper
1 In a large serving dish place the spinach, creating a green leafy bed on which the other ingredients will lie.
2 Slice the fennel using a mandolin or a sharp knife into very thin slices and spread them evenly around the spinach.
3 Cut the nectarines into 2 cm thick wedges, removing them from the pip.
4 On a medium-heated pan, place a drizzle of olive oil followed by the nectarine slices.
5 Grill for 5 minutes, turning them over to get a nice golden colour on each side, releasing their sweetness.
6 Remove the nectarines from the heat and scatter them around the spinach-fennel bed.
7 Cut the brussel sprouts into two, lengthways. In the same pan, drizzle a little olive oil and grill the sprouts, with a dash of salt for 3 minutes, tossing them around the pan.
8 Remove the brussel sprouts from the heat and scatter them on the salad.
9 Place the pistachios on the same pan and leave them to roast for 2 minutes before removing them and sprinkling them over the salad.
10 Break up the ricotta into small chunks and scatter them around between the nectarines and the brussel sprouts.
11Sprinkle the pomegranate kernels around the salad.
12 Drizzle your minty dressing just before the salad is served.
1 In a dressing dish or bowl, place all the ingredients listed above for the dressing.
2 Using a stick blender, blend the ingredients to form a herbed vinaigrette.
3 Drizzle on top of the salad just before serving.
Nourish yourself to the sunrise.
Sunrise by HM
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