Sweet potato: 150g (1 medium, peeled and cubed), Couscous: 30g (2 tbsp, dry), Feta cheese (low-fat): 30g (2 tbsp, crumbled), Kale: 60g (2 cups, chopped), Cranberries (dried): 15g (1 tbsp), Pecans: 10g (1 tbsp, chopped), Red onion: 30g (1/4 cup, diced), Olive oil: 10ml (2 tsp), Dijon mustard: 10g (2 tsp), Maple syrup: 10g (2 tsp), Apple cider vinegar: 10ml (2 tsp), Garlic: 3g (1 clove, minced), Thyme: 1g (1/2 tsp, dried), Salt and black pepper: to taste
1. Preheat oven to 180°C (360°F). Toss 150g sweet potato (cubed) and 60g kale (chopped) with 5ml olive oil, 1g dried thyme, salt, and black pepper. Spread on a baking tray and roast for 20 minutes, stirring halfway, until sweet potato is golden and kale is crisp at the edges. 2. Meanwhile, prepare 30g couscous according to package instructions. 3. In a small bowl, whisk together 5ml olive oil, 10g Dijon mustard, 10g maple syrup, 10ml apple cider vinegar, and 3g garlic (minced) to make the vinaigrette. 4. In a serving bowl, combine the cooked couscous, roasted sweet potato, kale, 30g red onion (diced), 15g dried cranberries, and 10g chopped pecans. Drizzle with the maple-Dijon vinaigrette and toss gently. Top with 30g low-fat feta cheese (crumbled). 5. Serve warm or at room temperature.
This bowl is a celebration of colour, flavor, and nourishment. Sweet potato and kale are rich in beta-carotene, vitamin C, and potassium, supporting skin, immune, and heart health. Low-fat feta cheese provides protein and calcium for bone strength, while pecans and olive oil deliver healthy fats and vitamin E, a fat-soluble antioxidant for skin and cardiovascular support. Cranberries add a touch of sweetness and antioxidants, and the whole grain couscous offers B vitamins and fibre for steady energy and digestive health. The maple-Dijon vinaigrette brings a tangy-sweet finish, making this meal as delicious as it is nourishing, perfect for supporting your body and spirit through menopause.
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