Beetroot salad

I love this salad any time of year, but especially in the warmer weather. It’s great with BBQ’d or grilled meats and some bread or potatoes, or even by itself.

Packed with essential nutrients, beetroots are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Walnuts contain about 65% fat by weight. However, even though walnuts are rich in fat and calories, studies indicate that they don’t increase obesity risk when replacing other foods in your diet. Walnuts are also richer than most other nuts in polyunsaturated fats, with the most abundant one being an omega-6 fatty acid called linoleic acid. They also contain a relatively high percentage of the healthy omega-3 fat alpha-linolenic acid (ALA), and are the only nut that contains this in significant amounts. ALA is considered especially beneficial for heart health. It also helps reduce inflammation and improve the composition of blood fats.

Serves 2 as main meal or 4 as side salad

Ingredients

120g Baby beets (fresh or tinned)
1/2 C Walnuts
2 C Baby spinach leaves
1 Pear sliced
1 C cooked quinoa or brown rice
50g Feta (optional)
2 Tbsp Balsamic vinegar
Drizzle of extra virgin olive oil

Method

Roast the baby beets if using fresh, or open the tin and drain if using tinned.
Cut the baby beets in half, crumble the feta.
Mix the ingredients together.
Drizzle over balsamic vinegar and olive oil. Serve and enjoy.