MIGHTY 4 SALAD
05/03/12 21:53
MIGHTY 4 SALAD
Everyday we are advised to eat new exotic superfood, acai or goji berries, chia seeds, noni juice, Indian gooseberry and many others. How did the generations before manage to survive without these?
No I don’t dispute the health benefits of the above foods, but in my opinion all plant foods have their own super powers. The quick and simple salad I put together today is made of everyday ingredients and according to studies can protect you heart and eyes, lessen tumour growth, help reduce blood pressure, lower risk of asthma and help regulate your blood sugar.
What are these mysterious superfoods? The humble beetroot, apple, celery and walnuts! Combined together in a refreshing salad dressed only with raspberry vinegar. There is a reason why I don’t use any oil in this salad. The walnuts are rich in Omega 3 oils, the kind we all need to get more off. Olive oil, on the other hand, is rich in Omega 6 oils and we tend to have far too much of these in our diets. We need some fats to absorb vitamins from our veggies efficiently, in this salad the walnuts take care of that rather efficiently. Perfect balance.
You do have to put up with the beetroot colouring the rest of your food pink, no surprise there. If you don’t have raspberry vinegar any other fruity mild vinegar will work well. White balsamic would be great. The apple should be crisp and juicy, not too sweet, it needs to offset the sweet mild beetroot.
MIGHTY 4 SALAD
I used 1 large beetroot that I cooked till soft (about 45 min) you can use precook beetroot, as they are usually small I would use 3. There is no need to be too precise with the ingredients if you like more apple add more apple...The recipe can be easily doubled, tripled....
Serves 2
ingredients
1 large beetroot
1 large juicy apple
2 celery stalks
handful of walnuts
2 Tbs raspberry vinegar
salt and pepper
method
Everyday we are advised to eat new exotic superfood, acai or goji berries, chia seeds, noni juice, Indian gooseberry and many others. How did the generations before manage to survive without these?
No I don’t dispute the health benefits of the above foods, but in my opinion all plant foods have their own super powers. The quick and simple salad I put together today is made of everyday ingredients and according to studies can protect you heart and eyes, lessen tumour growth, help reduce blood pressure, lower risk of asthma and help regulate your blood sugar.
What are these mysterious superfoods? The humble beetroot, apple, celery and walnuts! Combined together in a refreshing salad dressed only with raspberry vinegar. There is a reason why I don’t use any oil in this salad. The walnuts are rich in Omega 3 oils, the kind we all need to get more off. Olive oil, on the other hand, is rich in Omega 6 oils and we tend to have far too much of these in our diets. We need some fats to absorb vitamins from our veggies efficiently, in this salad the walnuts take care of that rather efficiently. Perfect balance.
You do have to put up with the beetroot colouring the rest of your food pink, no surprise there. If you don’t have raspberry vinegar any other fruity mild vinegar will work well. White balsamic would be great. The apple should be crisp and juicy, not too sweet, it needs to offset the sweet mild beetroot.
MIGHTY 4 SALAD
I used 1 large beetroot that I cooked till soft (about 45 min) you can use precook beetroot, as they are usually small I would use 3. There is no need to be too precise with the ingredients if you like more apple add more apple...The recipe can be easily doubled, tripled....
Serves 2
ingredients
1 large beetroot
1 large juicy apple
2 celery stalks
handful of walnuts
2 Tbs raspberry vinegar
salt and pepper
method
- If using raw beetroot, wash it well but don’t cut of the ends as this would expose the flesh and make the colour leach out. Put in a saucepan cover with water, bring to a boil, and cook till soft. Large beetroot will take about 45 min.
- Cool the beetroot and peel, this skin should slide off easily. Cut into 1/2 inch dice.
- Cut the apple into 1/2 inch dice.
- Using a vegetable peeler or knife remove the strings from the celery stalks. Slice quite thinly.
- In a dry frying pan toast the walnuts, take care not to burn.
- Mix all ingredients together, dress with the raspberry vinegar, season with a pinch of salt and plenty of fresh black pepper.
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