Author: Diabetes Focus eMag

Beetroot, naartjie and pumpkin seed salad

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Serves 4

Ingredients

  • 60 ml olive oil
  • 45 ml white balsamic vinegar
  • 2 tbs chopped fresh thyme
  • 1 red chilli, deseeded and finely chopped
  • 1 dash of salt
  • 5 small beetroots, scrubbed clean and chopped into wedges
  • 4 naartjies, segmented
  • 2 discs reduced fat feta, crumbled
  • 120 grams baby spinach leaves
  • 60 ml pumpkin seeds, toasted
  • 1 cup onion sprouts

METHOD

  1. Preheat oven to 200Ā°C.
  2. Toss beetroots on a baking tray with olive oil and seasoning.
  3. Roast until tender, about 40 minutes.
  4. Toss halloumi with beetroots, hazelnuts and rosemary.
  5. Roast for 5 minutes or until cheese is golden.
  6. Arrange beetroots and halloumi on a platter.
  7. Pile spinach on top.
  8. Whisk dressing ingredients together.
  9. Drizzle dressing over salad and serve.

Pick n Pay is committed to promoting health and wellbeing among South Africans, and employs the services of a registered dietitian to provide food and nutrition-related advice to the public. For all your nutrition andĀ health-related queries, email healthhotline@pnp.co.za or call 0800 11 22 88.

Are you at risk?

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Risk factors for developing diabetes include the following:

  • Being aged 35 or over
  • Being overweight (especially if you carry most of your weight around your middle.
  • Being a member of a high-risk group (in South Africa if you are of Indian descent you are at particular risk).
  • Having a family history of diabetes
  • Having given birth to a baby that weighed over 4kg at birth, or have had gestational diabetes during pregnancy
  • Having high cholesterol or other fats in the blood
  • Having high blood pressure or heart disease

Early diagnosis of diabetes is extremely important if complications are to be prevented or delayed. If you are over 35 and have any of the risk factors highlighted in the ā€œWho is at Riskā€ section, you should be tested every year.

A simple finger-prick test at your local pharmacy or clinic can diagnose the strong likelihood that you may have diabetes within a minute.