A raw beetroot salad with carrot, kale, fennel and fresh mint – made even more delicious with the addition of toasted pumpkin seeds, sultanas and antioxidant rich goji berries. Beets are an everyday superfood – rich in compounds that help promote production of nitric oxide in the body – a vasodilator that reduces blood pressure and promotes athletic performance. To make this a
balanced meal – serve as a ‘Buddha bowl’ – adding quinoa and edamame beans (protein) with avocado (healthy fat) and a side of pickles or kraut (gut loving bacteria). One of the recommendations I make to my clients is: aim to have something raw and colourful with every meal. Why? Fresh, raw fruits and vegetables are packed full of vitamins, antioxidants and enzymes – many of which are heat sensitive, so are lost or compromised during cooking. Today’s raw beetroot salad is brimming with nutrients, it’s incredibly easy to prepare and is a tasty addition to lunch or dinner. [bctt tweet="Simple Raw Beetroot Salad with a delicious dressing - packed full of antioxidants. Recipe here!" username="laurenglucina"] Health and Nutrition Benefits
Beetroot Salad Recipe - Step by StepFirst, dry toast your pumpkin seeds in a pan till slightly browned. Use a mandolin to finely shred the fennel bulb – if you don’t have one yet, they aren’t expensive and make short work of prepping vegetables so I highly recommend them – quick and easy is the name of the game! Grate the peeled beet and carrot, then remove the tough inner stems of the kale and finely shred. Tear or roughly chop the fresh mint. Combine the vegetables, pumpkin seeds, goji berries and sultanas in a large bowl. Top tip: although freshly grated zucchini would seem like a great addition, I prefer it without – from an aesthetic point of view it soaks in the red pigment from the beets, plus, it tends to make the salad a little soggy looking. Beetroot Salad DressingTo make the dressing, combine a good quality, extra virgin olive oil (full of anti-inflammatory polyphenols!) with balsamic vinegar, the juice of half a lemon, a few teaspoons of pure maple syrup (no added sugar), and a teaspoon of Dijon mustard. Whisk it good, and pour over the beet salad, tossing to combine. Make it a Balanced MealThis nutritious salad will serve 4-6 depending on how you enjoy it. To make it a balanced meal, I served it as a Buddha Bowl with;
More nutritious saladsA few other recipes that tick that box of having something raw and colourful with your meal:
That’s all from me today guys, if you give this recipe a whirl I’d love to see it! Lauren. If you make and enjoy this recipe, please leave a rating below. And better yet – leave me a comment to tell me how you got on, or just say hi – I LOVE hearing from you. Follow me on Instagram, Facebook or Pinterest to see more of my everyday recipes and wellness tips. Raw Beetroot Salad with DressingA raw beetroot salad with carrot, kale, fennel and fresh mint – made even more delicious with the addition of toasted pumpkin seeds, sultanas and antioxidant rich goji berries. Prep Time 15 mins Cook Time 5 mins Total Time 20 mins Course Salad with dressing Cuisine Gluten free, Vegan, Vegetarian Servings 4 Calories 316 kcal RAW BEET SALAD:
BEET SALAD DRESSING:
RAW BEET SALAD:
BEET SALAD DRESSING:
Calories: 316kcalCarbohydrates: 28gProtein: 11gFat: 20gSodium: 124mgFiber: 7gSugar: 14gVitamin C: 32.2mgCalcium: 100mgIron: 4.5mg Nutrition Facts Raw Beetroot Salad with Dressing Amount Per Serving Calories 316 Calories from Fat 180 % Daily Value* Fat 20g31% Sodium 124mg5% Carbohydrates 28g9% Fiber 7g29% Sugar 14g16% Protein 11g22% Vitamin C 32.2mg39% Calcium 100mg10% Iron 4.5mg25% * Percent Daily Values are based on a 2000 calorie diet. About the AuthorI’m Lauren, practising Naturopath, Medical Herbalist, Nutritionist, and essential oils educator in Auckland, New Zealand. I’m incredibly passionate about food as medicine, and helping connect people with the healing power of Nature. BNatMed, AdDip NutMed, BCS, Certified FitGenes Practitioner. Reader InteractionsCan you eat beetroot carrots raw?Carrots and beetroots are two extremely nutritious vegetables that you can eat raw as well as cook.
How do you make fennel orange salad?Place the sliced fennel in a salad bowl. Slice oranges to divide flesh sections and add to bowl. Drizzle with olive oil, red wine vinegar, and salt and pepper. Toss, top with sweetened cranberries and serve.
|