Posted 3 weeks ago
ROASTED PUMPKIN SPINACH FETA SALAD
Our East Valley dietitian, Brenda Gridley, RDN has prepared a delicious, vitamin packed, easy to cook salad video just in time for the holidays!
Serves 2 – 3 as a meal, 4 – 5 as a side.
· 600 g / 1.2 lb pumpkin (after peeling), cut into 3cm / 1.25″ cubes
· 1 1/2 tbsp olive oil
· Salt and pepper
· 2.5 tbsp extra virgin olive oil
· 2 tbsp balsamic vinegar
· 1 tbsp honey
· Salt and pepper to taste
· 1/4 cup roasted pumpkin seeds or pine nuts
· 5 oz baby spinach leaves (4 handfuls)
· 2 oz feta
Roasting Pumpkin Instructions
1. Preheat oven to 220C/430F (standard) or 200C/390F (fan/convection).
2. Toss pumpkin with olive oil, salt, and pepper. Spread on a baking tray, bake for 20 minutes. Remove from oven, flip, then bake for a further 7 – 10 minutes until golden but not mushy. Loosen pumpkin with a spatula (it can adhere as it cools), then if serving salad at room temperature, leave to cool.
3. Shake Dressing in a jar. Taste and adjust seasoning to liking.
4. Toast pumpkin seeds and pine nuts in a dry skillet over medium heat to warm. Remove from skillet and save for topping.
5. Place Spinach in a bowl. Drizzle with a bit of dressing then toss.
6. Add pumpkin, just a bit of feta and pumpkin seeds and pine nuts, then GENTLY BRIEFLY toss to disperse the feta. (If you toss vigorously, the feta can make it look messy).
7. Transfer to a serving plate. Sprinkle over remaining feta and pumpkin seeds. Just before serving, drizzle with remaining dressing (dressing doesn’t stay on baby spinach well, so worth drizzling at end). Serve!
Recipe for Roasted Pumpkin Seeds
· ~1 cup pumpkin seeds
· 1 Tbsp avocado or melted coconut oil
· 1 healthy pinch sea salt
1. Preheat oven to 325 degrees F (162 C) and line a baking sheet with parchment
2. Scoop the seeds from your pumpkin and try to remove most of the stringy parts. Then place in a colander or fine-mesh strainer and rinse thoroughly to remove any of the leftover goop from the pumpkin. (If using store-bought, measure out seeds and place directly on a baking sheet.)
3. Arrange cleaned pumpkin seeds on a towel or paper towel and dry thoroughly. This will help the pumpkin seeds crisp up in the oven.
4. Arrange washed and dried pumpkin seeds on the baking sheet and drizzle with oil (1 Tbsp per 1 cup seeds). Add salt and any other desired seasonings (such as Shawarma or Curry), and toss to coat thoroughly.
5. Bake for 20-30 minutes (this will depend on how big your seeds are), or until crisp and light golden brown.
1. You can use any pumpkin or squash for this recipe.
2. Pumpkin turns to mush if baked for too long. It should be tender with a beautiful golden surface on at least two sides (i.e., the sides that were in contact with the tray during baking). Loosen pumpkin from tray using a spatula when you take it out of the oven – if you don’t do this while hot, it might stick to the dish.
Nutrition per serving based on four servings and that all the dressing is consumed. Reality is that most of the dressing ends up at the bottom of the bowl because dressing doesn’t stick that well to baby spinach. So actual calories will be less than this.
THE POWER OF PUMPKIN
Pumpkin is an impressive fruit with many health benefits.
Highly Nutritious and Particularly Rich in Vitamin A
Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A.
One cup of cooked pumpkin (245 grams) contains
About the Author, Brenda Gridley, RDN
Brenda is the Registered Dietitian for our East Valley offices. Brenda is originally from Los Angeles, CA where she attended California State University Los Angeles for her undergraduate degree in Nutritional Science. She began her career with Kaiser Permanente in 2004.
Throughout her professional development, she has worked in Cardiology, including open heart, Renal, including dialysis, organ transplants, and Oncology, including head and neck, radiation and chemotherapy. Within Kaiser Permanente, she specialized in intensive care pediatric and neonatal patients and was responsible for individualizing therapeutic diets based on specific metabolic needs, medical conditions, and cultural preferences.