Spiced Freekah, Turkey and Blueberry Salad with Persian Feta

Serves 4

Ingredients
500 g turkey breast
1 1/ 2 cups (300 g) freekah, rinsed
4 large handfuls baby spinach, coarsely shredded
30 g butter
1/ 2 cup (60 g) flaked almonds
1/ 2 medium red onion, thinly sliced
2 x 125 g punnets blueberries
125 g Persian fetta, crumbled

Dressing:
1/ 4 cup (60 ml) lemon juice
1 teaspoon ground cumin
1 teaspoon ground cardamom
1/ 2 teaspoon ground cinnamon
1/ 2 teaspoon caster sugar
1/ 4 cup (60 ml) olive oil
sea salt and freshly ground black pepper

Method
Remove and discard the skin and any sinew from the turkey. Place in a medium saucepan, cover with cold water and gently simmer for 20 minutes, or until cooked through. Set aside to cool slightly in the poaching liquid. Transfer turkey onto a plate and refrigerate until completely cool.
Meanwhile, bring 3 1/ 2 cups (875 ml) of water to the boil in a medium saucepan. Add the freekah, decrease the heat to a gentle simmer and cook for 15 minutes, or until tender and most of the water has been absorbed. Drain and transfer in a medium bowl. Add the spinach and mix to wilt. Spread out onto a tray and set aside to cool.
To make the dressing, combine the lemon juice, cumin, cardamom, cinnamon and caster sugar in a small bowl. Gradually whisk in the oil and season with salt and pepper.
Melt the butter in a medium frying pan over medium heat. Add the almonds and cook for 4–5 minutes, until golden brown. Transfer onto a plate lined with kitchen paper, to drain.

Shred the cooled turkey into small strips.
Combine the turkey, freekah, onion and blueberries in a large bowl. Pour over the dressing and toss to coat.

Fresh Blueberries Lower Risk of Heart Disease by 15%

As July rolls around, so too does the start of the Australian fresh blueberry season. Since last year, breaking research from the American Journal of Clinical Nutrition has found a significant correlation between lowering heart disease and fresh blueberries. The double-blind, placebo-controlled study concluded that eating 150g of fresh blueberries daily decreases the risk of heart disease (Australia's number one killer) by up to 15%. 

The research analysed the benefits of blueberries on Metabolic Syndrome - a condition affecting one-third of westernised adults. Around 30% of Australians suffer from this, and are consequently two to four times more likely to develop heart disease. 

Dr Peter Curtis, study co-author, said: 'We found eating one cup of (fresh) blueberries per day resulted in sustained improvements in vascular function and arterial stiffness.' Both of these directly affect a person's likelihood of developing heart disease. 

This study is not unique in its appraisal of fresh blueberries - adding to multiple previous studies showing both brain and heart benefits from the fruit. The benefits all stem from 'anthocyanins,' which are what gives blueberries their stunning colour. 

'The simple and attainable message is to consume one cup of blueberries daily to improve cardiovascular health,' concluded Dr Curtis.