In Food, Health & Wellness

Mandarin, Pecan & Feta Squash Salad

Healthy Salad

This delicious healthy Mandarin, Pecan & Feta Squash Salad is one of my all time favourites. It’s inspired by a salad I had on a trip to Canada in 2011. I haven’t added any dressing to this salad because I don’t think it needs any. You can however add a splashing of a light dressing of your choice like a vinaigrette dressing.

This Mandarin Pecan & Feta Squash salad is quick, easy to make and perfect for lunch or dinner.

Prep & Cooking : 40mins  🔹 Difficulty: Easy 🔹 Rating: Healthy

Serves 1.

Ingredients

  • Salad leaves*
  • 10 Butternut Squash Cubes
  • 10 Sweet Potato cubes
  • 8 Pecans
  • 10-15 dried Cranberries
  • 10 Cherry tomatoes (halved)
  • 40g reduced fat Greet Feta
  • 1 Mandarin

 

* Salad Leaves

  • Green baby leaves
  • Baby red leaves 
  • Baby spinach
  • Wild Rocket

Mandarin, Pecan & Feta Squash Salad

  1. Chop squash and sweet potato into cubes. Add a few drops of olive oil and season with black pepper and any other seasoning of choice. I like mine spicy so I always add ground chilli. Spread on a baking tray for 30-40mins (depending on quantity on tray) on Gas mark 180 or until soft. 
  2. When the Squash and Sweet Potatoes are done, spread salad leaves on a large plate.
  3. Halve Cherry Tomatoes and dot over leaves. Sprinkle on Pecans and Cranberries. Crumble feta with your hands and sprinkle evenly over your salad. 
  4. When the cooked Squash and Sweet Potatoes have cooled down a bit, dot all over your salad. 
  5. Lastly, add peeled Mandarin to finish off.
Mandarin, Pecan Feta Salad

Dried Cranberries 

Good source of Vitamins C, E, K1, Manganese and Copper. Cranberries contain a lot of antioxidants and promote heart health. They are also a natural remedy for preventing urinary tract infections. However, dried cranberries contain natural sugar and are medium on the GI index. Eating carbs with a protein or fat source can help slow down the realise of sugar into the blood stream. 

Salad leaves 

My salads are usually 50% leaves. Leaves promote gut and heart health and are filled with disease preventing vitamins and phytonutrients. Leaves are low in calories and high in nutrients which make them great for weight loss. Eating green leafy salads as a meal aids healthy weight maintenance.

Pecans 

Pecans are packed with nutrients. They are a good source of healthy fats, protein and fibre. Studies have shown that eating nuts help lower cholesterol, boost heart health and can prevent heart disease and diabetes (in women). A handful of pecans is roughly around 200 calories. Though Pecans are nutrient dense, they are also calorie dense, so don’t eat more than a small handful.

Feta 

I love Feta Cheese! It’s a good source of phosphorus, calcium and protein. Though lower in fat than many cheeses (I’ve also used reduced fat Feta), Feta still contains saturated fat so should be added in moderation like I’ve done here. 

Want another recipe?

Delicious Healthy Chicken Salad Recipe

https://kehindepitan.com/what-to-do-when-your-stuck-in-a-rut/

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