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New Year & Summer Nutrition

Anyone make a New Years Resolution to increase their fibre intake?
No?! Thought not!
Fibre, it’s very unglamorous, and very underrated!

Gradually increasing fibre in your diet can have an array of positive health benefits. These can include, improving your digestive health and microbiome, helping to control blood sugar, assisting with cholesterol management & aiding satiety to reduce hunger cravings.

If you’re looking to increase fibre in your diet, do so slowly and ensure you drink additional water to minimise digestive gas and bloating.

Chickpeas are an important source of soluble fibre, which is essential for digestive health, so try adding this tasty, fibre rich salad to your summer meal plans!

Note: A high fibre diet is not suitable for everyone, so it’s worth chatting with a nutritionist like Elaine at our Belmont pharmacy about advice specific to your health needs. 

Book a nutritionist consultation

Crispy Chickpea, Pumpkin & Haloumi Salad

Serves: 2-4 

Cooking time: approximately 45 minutes

Salad:

  • Mixed Salad Greens (use a variety inc. Rocket, baby spinach, kale, mixed lettuce leaves)
  • Half a Butternut Pumpkin – Sliced with skin kept on
  • 3-4 Radishes – Sliced very thin on a mandoline
  • Half a continental cucumber – Sliced very thin on a mandoline
  • 1 packet of Haloumi – sliced in 2cm slices
  • 1 can of organic Chickpeas
  • 1 tsp Onion Powder
  • 1 tsp Garlic Powder
  • Salt and Pepper
  • Extra Virgin Olive Oil
  • Additional seasoning of your choice: Cumin, Paprika, Oregano all work well

Dressing:

  • 3-4 tbs Extra Virgin Olive Oil
  • ½ tbs red wine vinegar
  • The juice of 1 lemon
  • 1 tsp Dijon mustard
  • Pinch of castor sugar or ½ tsp honey
  • ½ garlic clove – grated (optional)
  • 1 tsp unhulled tahini paste
  • Salt and pepper to taste

Directions:

  • Drain and rinse the chickpeas and lay out on a clean kitchen towel. Lightly dry as best as possible. Put them in a bowl and drizzle with olive oil, salt and your chosen seasoning.
  • Lay the chickpeas out on a baking tray and put in a preheated oven at 200C. Bake for around 20-25 minutes or until browned and crispy. They will crisp more when cool.
  • Toss the butternut pumpkin slices in a bowl with olive oil. Add the onion and garlic powders, salt and pepper. Lay out the slices on an oven tray lined with baking paper and put them in a preheated oven at 180C. Cook pumpkin until softened & lightly golden -approx. 20 minutes depending on thickness.
  • In a griddle pan, lightly cook haloumi with a small amount of olive oil. Turn when lightly browned. When cooled cut in to large cubes.
  • Add all dressing ingredients in a jar and shake well to combine. Taste and season/adjust to taste. Set aside.
  • Mix the salad greens in a bowl, add cucumber, radish and pour in desired amount of dressing. Mix gently to allow everything to be coated.
  • To plate up the salad – on a large server – layout the salad greens and top with pumpkin slices, crispy chickpeas & haloumi. Drizzle with extra dressing if desired.
Enjoy!

Serving suggestion:

Serve alone for a light lunch or add your favourite protein like grilled salmon and/or wholegrain like quinoa to make a complete meal.

Notes and tips:

  • Roast the lemon, cut in half in the oven next to the pumpkin slices for use in the dressing for an extra sweet flavour. The lemon juice and the olive oil assist with nutrient uptake from the salad greens
  • Ensure to keep the pumpkin skin on to retain fibre and more nutrients
  • An airfryer can be used also to make the crispy chickpeas while the pumpkin is cooking.
This recipe has been compiled by Elaine, our Nutritionist based in our Belmont pharmacy.

Elaine is an Associate Nutritionist (ANutr.) with the Nutrition Society of Australia.

Elaine is passionate about evidence-based advice to improve your overall health and wellbeing. Working one-on-one in partnership with you, Elaine will guide your journey to better health, ensuring you have goals and check-ins along the way.

Begin your journey today!

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