RECIPE: Crunchy and Nutritious Salad Topper

Words: Fiona Herron
Photo: Chris Herron

Summer is on its way and the warmer weather brings a desire for cooler and lighter meals – generally, that means salad! This salad topper is an excellent addition to have on hand as it can be added to any type of salad to provide additional flavour, crunch and nutritional boost. 

Made from only six ingredients, this topper is super quick and easy. The pumpkin seeds not only provide a delicious flavour, they are high in magnesium, zinc and tryptophan (a precursor to serotonin and melatonin – important in sleep regulation). Sunflower seeds (also super tasty) are especially high in vitamins and minerals – most reported are vitamin C, vitamin B complex, phosphorus and iron. Together, pumpkin and sunflower seeds provide important vitamins and minerals for maintaining healthy blood pressure, sugar levels and general bone and heart health. 

To complete this heart healthy salad topper, pecan nuts (as well as being a good source of protein) are full of healthy monounsaturated fatty acids – important for maintaining healthy cholesterol levels and hearts.

Perfect with a layered salad of kale and spinach leaves, smashed egg, avocado and a drizzle of olive oil. So simple and so delicious!

Ingredients:

Use organic where possible and always read ingredient labels.

– 1/3 cup raw pecan nuts (roughly chopped)

– 1/2 cup pumpkin seeds 

– 1/2 cup sunflower seeds

– 3 tsp dried garlic granules

– 2 tsp dried basil (or Italian herbs) 

– 1/2 tsp Pink rock salt (I’ve used Himalayan black salt – known for its digestive properties)

Method:

1. Preheat oven (fan-forced to 180C)
2. On a baking-paper-lined tray, measure and spread all six ingredients evenly over the tray (don’t forget to chop the pecans!)
3. Place the tray in the oven for 5mins 
4. Toss the mix and return to the oven for another 3-5 mins (depending on the level of crunch you like)
5. Once toasted to your liking, remove from the oven and allow to cool.

• Store in an air-tight container and consume within 5 days.

Nutrition per serve (approx 40g serve):

Energy – 968kJ

Protein – 7.8g

Fat – 19.9g

Carbohydrate – 4.3g