Beetroot, Apple and Walnuts Salad

a refreshing and simple to make salad consisting of raw grated beetroot, apple, crunchy walnut pieces and a dash balsamic vinegar and rapeseed oil 

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The first time I made this salad I was amazed by how flavourful and delicious it was. Not only that but the preparation was also rather quick and easy. It’s a perfect light lunch or dinner option, especially for those hot summer days.

And last but not least it is rather healthy too. Here are a few background facts about its ingredients:

Beetroot

Low in fat; a good source of folic acid, fibre, manganese and potassium. It’s packed with antioxidants; has anti-cancer properties and promotes cardiovascular health

Apple

High in fibre and vitamin C; a source of B-complex vitamins, antioxidants and minerals such as calcium and potassium; helps to lower cholesterol; has anti-cancer properties

Walnuts

Packed with omega-3-fatty acids; high in protein; contain antioxidants; promote good heart and brain health; have anti-cancer properties

Balsamic Vinegar

Contains polyphenols and flavonoids which act as antioxidants helping to promote good heart and brain health as well as to protect against cancer; helps improve digestion, lower cholesterol, regulate blood pressure and sugar levels

Rapeseed oil

Contains omega 3, 6 and 9, which reduce cholesterol and help to maintain healthy joint, brain and heart functions; source of vitamin E

My grandmother, who like me loves to experiment with new recipes, tried it and suggested it to me so thanks to her I am sharing this recipe with you. I do hope that you will enjoy it as much as I did.

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Ingredients:
  • 1 medium raw beetroot
  • 1 medium apple
  • Small handful of walnuts
  • Balsamic vinegar
  • Rapeseed oil
  • Pinch of salt
Directions:

Peel and grate the beetroot and apple and mix together in a bowl. Add a dash of balsamic vinegar and rapeseed oil, and a pinch of salt to taste. Finely chop the walnuts and combine with the salad.

Serve cold.

Tip: If you don’t happen to have rapeseed oil, you can use virgin olive or sesame oil instead.

 

 

 

References:

1. http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

2. http://www.bbcgoodfood.com/howto/guide/ingredient-focus-beetroot

3. http://www.livescience.com/44686-apple-nutrition-facts.html

4. http://www.medicalnewstoday.com/articles/267290.php

5. http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx

6. http://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-walnuts.htm

7. http://www.newhealthguide.org/Balsamic-Vinegar-Health-Benefits.html

8. http://www.livestrong.com/article/87969-balsamic-vinegar-health-benefits/

9. http://www.bbcgoodfood.com/glossary/rapeseed-oil

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6 thoughts on “Beetroot, Apple and Walnuts Salad

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