As the days grow longer and the anticipation of warm sunny afternoons melding into long slow evenings becomes a reality, it’s time to swap the crock pot for the salad bowl and reaquaint ourselves with the bounty that Spring and Summer bestow upon us. Are you ready to embrace light, nourishing, and oh-so-satisfying meals?
Allow me to introduce you to a culinary delight that is a feast for the eyes as much as it is a treat for your taste buds: The Blueberry & Feta Salad Bowl. This dish is a harmonious blend of fresh produce, vibrant berries, and the rich, tangy creaminess of Feta cheese – all laced with a sweet and tangy dressing that ties everything together in a beautiful symphony of flavours.
Let’s Take a Closer Look at Your New Favourite Salad
This isn’t just any salad; it’s a carefully composed bowl of contrasting textures, flavours, and nutritional powerhouses. Here’s what makes it special:
- Wholemeal Bread Croutons: Forget traditional croutons; these are wholesome, adding a delightful crunch without the extra calories.
- Salad Leaves: The foundation that welcomes a variety of nutrients, including vitamins A, C, K, and several B vitamins, not to mention being a great source of fibre.
- Baby Cucumbers: These little gems are hydrating and refreshing, offering a clean, crisp texture.
- Feta Cheese: Beyond its tangy taste, feta is lower in fat than many other cheeses and provides a good calcium source.
- Blueberries: Tiny but mighty, these berries are renowned for their antioxidant properties.
- Pumpkin Seeds: Don’t be fooled by their size; these seeds are a fantastic magnesium and healthy fat source.
- Optional Hard-Boiled Egg: A wonderful way to add protein, making your salad even more satisfying.
Whisking Up the Perfect Dressing
The dressing can make or break a salad, and in this case, it elevates it to extraordinary levels. The simplicity of olive oil, the sweetness of honey, and the citrusy zing of fresh lemon juice create a light, refreshing dressing that enhances without overpowering. It’s the metaphorical cherry on top!
Nutritional Insight Per Serving
- Calories: Balancing the energy you need with the lightness you crave.
- Fats: A mix of healthy fats essential for nutrient absorption and brain health.
- Carbs: Providing the energy to power through your day.
- Protein: Vital for muscle repair and growth.
- Fibre: For a happy, healthy digestive system.
Dietary Notes
- Meal Prep Friendly (MP): Prepare in advance for a stress-free, healthy eating plan.
- Quick and Easy (Q): No slaving over a hot stove; it’s ready in minutes!
- Contains Nuts (N): Allergy sufferers, be aware (or omit the pumpkin seeds if necessary).
Blueberry & Feta Salad Bowl Recipe
For the Salad
Serves: 2 Prep: 10 mins Cook: nil
2 slices wholemeal bread
2 handfuls of salad leaves
per bowl
2 baby cucumbers, sliced
75g feta cheese, cubed
75g blueberries
2 tbsp. pumpkin seeds
*Optional 1 x hardboiled egg per bowl
For the Dressing
1 tbsp. olive oil
2 tsp. honey
½ lemon, juiced
Assembling Your Bowl of Goodness
- Begin by toasting your wholemeal bread to perfection, then tear it into small, rustic pieces—no perfect cubes needed here; we love the homemade touch!
- Lay a loving foundation of salad leaves in each bowl, welcoming a diverse range of nutrients with open arms.
- Delicately add your sliced baby cucumbers, providing that satisfying crunch and hydration.
- Now, for the feta cheese, a true standout! Cube it and sprinkle generously. It’s not just about the taste but also the calcium boost it provides.
- Don’t shy away from those blueberries; scatter them liberally. They add beautiful colour, a subtle sweetness, and a load of antioxidants.
- A scattering of pumpkin seeds introduces a delightful crunch and an often-overlooked source of valuable nutrients.
- Finish with a drizzle of your homemade dressing, the final touch that pulls all the flavours together.
- Optional: Top with a hard-boiled egg, either freshly made or prepped in advance, for an added protein boost.
Your Blueberry & Feta Salad Bowl is more than a meal; it’s a testament to the joy of healthy eating. It’s proof that nourishment and satisfaction can coexist in a single bowl. So, dive in! Enjoy the textures, savor the flavours, and revel in the feeling of treating your body to the good stuff. Here’s to the deliciously lighter side of life!
