TURKEY AND FREEKEH SALAD WITH POMEGRANATE
Turkey – high levels of the amino acid Triptophan which produces serotonin and helps to strengthen the
immune system. Also good source of protein, iron, zinc, potassium, vit B6 and niacin, and selenium which
boosts immunity and acts as an antioxidant.
Freekeh – an ancient Middle Eastern grain which is actually roasted green wheat. It is low GI, high fibre, and
rich in calcium, iron, zinc and lutein which support vision and eye health.
Spring onions – a source of sulphur which helps to manage oestrogen levels
Pomegranate – rich source of vits C and K, folate and potassium. Also contains punicalagins, extremely
powerful antioxidants, 3 times that of green tea. High in protective polyphenols which help to hydrate and
regulate the skins’ blood flow.
ROAST SALMON WITH SUPERFOOD SALAD
Salmon – high quality protein, rich source of potassium, selenium, B12 and omega 3 which supports healthy
brain function, heart, joints and skin.
Spinach – rich in sun protective carotenoids and antioxidants that protect against free radical damage.
Avocado – source of vit K, B5, B6 and C, potassium and folate. Contains heart friendly monounsaturated fatty
acids and can reduce total cholesterol levels. It not only increases antioxidant absorption from other foods but
is high itself in antioxidants. It is high in lutein and zeaxanthin for healthy eyes and is thought to reduce
symptoms of osteoarthritis.
Quinoa – one of the few plant foods that provides a complete protein, all the amino acids. Rich in iron, B vits,
magnesium, phosphorus, potassium, calcium, vit E and fibre. It is very high in antioxidants which neutralize
free radicals and can help fight ageing.
ROAST VEGETABLE SALAD WITH PUY LENTILS, EGGS AND FETA
Puy lentils – rich in iron and B vits which help regulate the nervous system and manage hormone levels
Carrots – good source of carotenoids to help prevent oxidative damage associated with ageing.
Cauliflower – source of the compound DIM which supports detoxification, especially helpful for managing
oestrogen levels.
Eggs – one of the few foods that supply Vit D, essential for healthy bones.
Watercress – high in vit K and calcium which works with Vit D for strong, healthy bones.
Beetroot – contains an antioxidant, betacyanin, which helps to reduce LDL cholesterol. Also high in the mineral
silica which helps the body to use calcium efficiently and so can help to prevent osteoporosis. It lowers blood
pressure and its nitrate content is known to increase the oxygen take up by the body.
info@oceanbluecatering.co.uk
Turkey and Freekeh salad with pomegranate
Serves 4
200g Freekeh
4 turkey breasts
4 tbsp pomegranate molasses
1tbsp dried mint
1 tbsp Za’atar
Large bunch fresh flat leaf parsley
5 spring onions, chopped diagonally
Bunch fresh chives snipped
Seeds from 1 pomegranate
100g fresh rocket
1 red chilli, sliced diagonally
For the dressing
30ml cider vinegar
2tbsp pomegranate molasses
½ tbsp golden caster sugar
50ml extra virgin olive oil
1tbsp dried mint
1 tbsp za’atar
1. Heat oven to 190C/170fan/gas5
Bring a large pan of water to the boil over high heat.
Add Freekeh and cook for 30 minutes or until tender. Do check as large grains will take longer to
cook. When ready the grains will feel slightly springy when pressed between your finger and thumb,
similar to pearl barley.
2. Once cooked remove the Freekeh from the heat, drain and put in a large bowl. Allow it to cool a
little-I like to keep it slightly warm as it soaks up more of the flavour of the dressing.
3. Put turkey breasts in a baking tray and drizzle over the 4 tbsp pomegranate molasses. Scatter over
the dried mint and za’atar, then season with salt and pepper. Roast for 30-40 minutes until turkey is
cooked through. Allow to cool slightly and then slice thinly. Retain the juices
4. Add chopped parsley, spring onions and chives to the Freekeh and mix through. Add pomegranate
seeds, turkey and its juices, rocket and chilli, then combine well.
5. Mix all the dressing ingredients in a small bowl, and then toss through the salad reserving a little
to serve on the side.
info@oceanbluecatering.co.uk