Instructions

1. Roast the roots
   Preheat the oven to 200°C. Toss sweet potato (or squash) cubes in a drizzle of olive oil and roast for 25 minutes or until golden and tender.
2. Prepare goat’s cheese medallions
   Slice courgette or parsnip into thick discs, place on a baking tray, top with goat’s cheese, and grill or bake for 10 minutes until the cheese is soft and slightly golden.
3. Assemble the base
   In a wide bowl or plate, layer the mixed salad leaves, sprouts, avocado slices, and cherry tomatoes.
4. Add toppings
   Scatter over the roasted roots, walnuts, and olives.
5. Finish with warm goat’s cheese
   Gently place the baked goat’s cheese rounds over the salad.
6. Sprinkle seeds & dress
   Finish with a generous pinch of mixed seeds. Dress lightly with extra virgin olive oil and, if desired, a squeeze of lemon or a dash of apple cider vinegar.

🌱 Why These Ingredients?

• Sweet potato / squash – Rich in beta-carotene (vitamin A precursor), supports immune function and skin health. Roasting enhances natural sugars for flavour, and pairing with olive oil improves fat-soluble vitamin absorption.
• Avocado – A source of healthy monounsaturated fats, which assist in the absorption of fat-soluble nutrients like vitamins A, D, E, and K. Also provides potassium, folate, and vitamin B5.
• Alfalfa sprouts – High in vitamin K and phytoestrogens. Sprouts in general are more bioavailable than their mature counterparts, meaning more nutrients per gram.
• Goat’s cheese – Easier to digest for many than cow’s cheese, and a good source of calcium, phosphorus, and protein. Fermented dairy also supports gut microbiota.
• Walnuts – Rich in omega-3 fatty acids (alpha-linolenic acid), anti-inflammatory, and support cognitive health. Their texture also adds a satiety-inducing crunch.
• Mixed seeds – Nutrient powerhouses. Pumpkin seeds are high in zinc and magnesium; sesame seeds offer calcium; linseeds provide omega-3s and fibre. Toasting briefly can enhance flavour and digestibility.
• Tomatoes & olives – Tomatoes provide lycopene (a potent antioxidant), which is more bioavailable when consumed with fat (e.g., olive oil or avocado). Olives contribute healthy fats and polyphenols.
• Sprouts + fat + seeds – The combination of sprouted greens, fats (from avocado and oil), and seeds promotes optimal micronutrient absorption, particularly fat-soluble vitamins and mineral uptake.

✨ Functional Benefits Summary

• Supports digestion – via fibre-rich sprouts, squash, and seeds
• Boosts immunity – thanks to beta-carotene, zinc, and vitamin C from raw elements
• Improves nutrient absorption – through the inclusion of good fats and sprouted ingredients
• Balances blood sugar – due to complex carbs and healthy fats
• Anti-inflammatory – from walnuts, seeds, and polyphenol-rich olives

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