a refreshing and simple to make salad consisting of raw grated beetroot, apple, crunchy walnut pieces and a dash balsamic vinegar and rapeseed oil
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.
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/
I love the presentation of this dish. It would be great to serve at a dinner party. I also really appreciate all the nutritional information. Thanks for sharing!
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Thank you very much 🙂 My pleasure!
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This looks delicious Nora!!! yummy
https://aspoonfulofnature.wordpress.com/
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Thank you ! It really was 🙂
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This looks so good! I’m loving raw salad of grated beetroot, apple & courgette/zucchini at the moment. So easy & so healthy 🙂
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Thanks! That’s also a great idea! I will definitely give it a try 🙂
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