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Eat Well, Live Well, Be Well!

A healthy dose of my diet, nutrition and lifestyle hacks to improve your health. Every bite counts!

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Heart Healthy Beetroot Salad

Updated: Oct 8, 2023

Serves (4-6) V, VG, DF, GF


As a bulb vegetable, beetroot is often thought of as a Winter food, but it grows pretty much year round in Australia, which is fabulous, because we can make use of it's excellent health benefits whenever we like.


And health benefits it has!


To be clear, we're not talking about sugar and salt laden tinned beetroot. We’re talking good, fresh beetroot bulbs. The kind that stain your hands.


Here are some health benefits of fresh beetroot:

Heart healthy salad recipe
Beetroot salad recipe

Beetroot is abundant in Vitamins A & C and antioxidants, each supporting healthy function for skin, immune and general health. Beets are a great plant source of iron, and also contain Vitamin B9 (folate) plus alkaline minerals including potassium, manganese, magnesium which are vital for bone health.

These nutrients, combined with powerful antioxidants and a good whack of fibre make beetroot a great support for healthy liver and bowels. It has a positive impact on blood pressure, arterial health, blood glucose and cholesterol levels (1). These elements make beetroot a powerhouse for heart health.

Hungry for some hearty good beetroot salad?

In this salad, we combine all the heart health benefits of beetroot with carrot for extra Vitamins A, C and beta carotenes, plus zinc from the pumpkin seeds and enzymatic digestive support from the apple cider dressing.

It's a whole food super salad like no other. Here’s how to make it:


WHAT YOU NEED:

  • 2 medium beetroot bulbs, peeled and grated

  • 3 medium carrots, peeled and grated

  • 1/2 bunch of fresh parsley (curly or flat, doesn’t matter). Well chopped

  • 1/4 cup pumpkin seeds (pepitas)

  • 2-3 TBS organic currants

  • 1/2 TSP ground cumin (more if you like the flavour)

  • 1 TSP seasalt or rocksalt

  • A drizzle of olive oil & apple cider vinegar to dress

  • Rocket leaves for serving

TO MAKE IT:

  1. Basically, just mix everything together in a salad bowl! Have a little taste and adjust salt for flavour.

  2. To serve, place a handful of rocket in your plate or bowl and top it with the salad mix. Sprinkle the top with any extra seeds and currants - even walnuts - and a little cracked pepper if you like.

healthy beetroot salad preparation
Heart healthy beetroot salad: food prep

I usually make a batch of this and keep it in the fridge for 2-3 days as my ongoing lunch. Adding the rocket gives an extra detox and digestive juice producing power hit.


If you want to serve it for a group meal, place the rocket down on a large plat or tray and they top with the salad.


If you’re not vegan, some crumbed feta sprinkled over the top before serving also works a treat!


Find good health in your food, my friends. And enjoy!

*If you’re on a low FODMAP diet, beetroot is not for you right now. Let me know if you need more help with that here.




1. Ceclu L, Oana-Viorela N (2020) Red Beetroot: Composition and Health Effects - A Review. J Nutri Med Diet Care 6:043. doi.org/10.23937/2572-3278.1510043

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