On a chilly winter day, a warm salad is as comforting as a hug. Pumpkin, rich in beta-carotene, transforms into Vitamin A, quietly protecting the immune system; pomegranate seeds add a ruby-like sheen, and layers of cheese and quinoa provide approximately 25-30g of protein, directly addressing the concerns of sarcopenia.
The Nourishing Philosophy of a Warm Salad
As we age, the need for protein becomes ever-present. This dish combines plant and animal proteins to combat muscle loss and warm the body and promote gut health. The sweetness of pumpkin, the creaminess of cheese, and the silkiness of sesame dressing transform the ordinary into a winter poem.
Ingredients List (Serves 1)
- 2 tablespoons Pumpkin chunks (frozen and ready to use)
- A pinch of olive oil
- A pinch of chili powder
- Two large handfuls of arugula leaves
- 2 tablespoons cooked quinoa
- 100g hallomi cheese
- 1 heaping spoonful of pomegranate seeds
Sauce
- 2 tablespoons tahini paste
- Juice of 1 lemon
- A pinch of salt and pepper
- A pinch of water
Total preparation time: 30 minutes.
Step-by-Step Deliciousness Secrets
- Preheating the oven: Arrange pumpkin chunks on a plate, drizzle with olive oil and sprinkle with chili powder, then bake or air fry until soft.
- Quinoa preparation: Cook according to package directions and set aside.
- Golden Cheese Pan-fry: Slice the hallomi and pan-fry or grill until golden brown and crispy.
- Green Base Arrangement: Arrange arugula on a large plate, followed by quinoa, cheese, pomegranate, and pumpkin.
- Sauce Integration: Stir sesame seeds and lemon juice in a bowl, season with salt and pepper, and gradually add water until it forms a thin, thread-like consistency.
- Optional Finishing Touch: Sprinkle with pumpkin seeds for a crunchy and fragrant finish, then enjoy warm.
Tip: Long-Lasting Protein
This salad is rich in protein, especially suitable for middle-aged and older adults, helping to prevent muscle atrophy. Try adding nuts or chicken breast for endless variations; store leftover sauce in the refrigerator for a convenient next day. It keeps the body warm even in winter.
Simple yet comforting, like a friendly chat: one bite, and vitality returns, as if time has stood still at the plate.
