Sharing a delicious meal ‘good for the soul’

Squash and pumpkin are high in fibre to support a healthy digestive system and also contain beta-carotene. Pictures supplied

Starchy vegetables such as sweet potato, pumpkin, carrots and squash are in season during the colder months and this provides the perfect opportunity to give our digestive system a break from the abundance of raw salads consumed over the summer months, says Katie.

These vegetables provide a naturally gluten-free, whole food source of complex carbohydrates. They are high in fibre so support a healthy digestive system and the orange vegetables also contain beta-carotene.

Beta-carotene (a precursor to vitamin A) is an antioxidant and helps protect cells from damage. Pair this vibrant salad with your favourite protein (chicken, beef, lamb, fish, lentils) and a side of steamed or sautéed green vegetables to create a well-balanced, nutritious meal.

1 large pumpkin or squash, peeled, deseeded and cut into 2cm cubes

(You can also use a mix of kumara or sweet potato and pumpkin)

¼ cup olive oil

1 cup roasted almonds, roughly chopped

200g feta, crumbled (omit if avoiding dairy)

1 fresh red chilli, finely sliced (include seeds)

½ cup roughly chopped coriander

Zest and juice of 4 limes or 3 lemons

2 tbsp tamari or gluten-free soy sauce

2 tbsp fish sauce

2 tbsp coconut sugar

2 tbsp sesame oil

1 fresh red chilli, finely sliced

Salt and pepper, to taste

• Preheat oven to 180 degrees Celsius

• Mix together pumpkin pieces and olive oil in a roasting dish and roast for 30 minutes, or until golden and soft.

• Allow pumpkin to cool and then mix with the other ingredients.

• To make dressing, shake all ingredients together in a small jar.

• Toss the dressing through pumpkin mixture and serve.