The Beetroot Power salad
Beetroot, who would have thought so much nutrional goodness could come from this little purple vegetable.
Not only is it great for boosting stamina and making muscles work harder, it also contains potassium, magnesium and iron as well as vitamins A, B6 and C, and folic acid.
Beets also contain carbohydrates, protein, powerful antioxidants and soluble fibre.
There have also been a couple of pieces of research on the health benefits of beetroot published recently:
- The first is a study by the University of Aberdeen which suggests that adding beetroot to burgers may help to absorb the ‘bad fats’ in the meat. Beetroot may also have the added health benefit of lowering blood pressure.
- The second piece of research, carried out by St Louis University in America and reported in the Telegraph, showed beetroot’s high levels of nitrates, help boost exercise performance.
Love Beetroot has teamed up with epert nutritionist Yvonne Bishops Weston to develop a beetroot “power” salad – specially designed to give you all those energy giving nutrients you need to help you get the most out of your day. It provides at least 3 of your 5 a day portions of fruit and vegetables to help boost your levels of vitamins, minerals and antioxidants.
The Love Beetroot Power Salad has been carefully balanced to be low GL (Glycaemic Load) so that you release the energy in your food slowly and steadily. This helps to power you through the day rather than having short term sugar highs leading to energy lows, sugar cravings, irritability and weight gain.
This low GL is due to the fibre in the vegetables, the slow-release energy in the rye bread and the protein in the eggs, beans and nuts. You can use any cooked beans but the raw sprouted beans provide more digestible nutrients, vitamins and minerals.
Omega-3 eggs and walnuts also provide essential omega-3 fats which are needed for all body cell structures including supple, smooth skin and hair, good mood and optimum brain function.
Yvonne Bishops Weston says: “The steady energy that the Power Salad provides may help you to add exercise into your daily routine. Start with just 30 minutes a day of good-paced walking – easy to do with a buggy - and you can soon build up. The good fats support this as when exercise levels increase we rely on fats to give us the power to go on.”
Serves: 1-2 depending on appetite!
Preparation time: 10 minutes
You’ll need:
For the dressing:
50g natural organic yogurt or soya yogurt
4g (1 teaspoon) fresh dill - finely chopped
10g (1 teaspoon) horseradish
2 tablespoons fresh lemon juice
For the salad:
2 Omega-3 eggs hard boiled or poached
80g cooked beetroot - chopped
60g yellow pepper - chopped
40g (2 tablespoons) sprouted beans and lentils (supermarket mix)
2 handfuls (40g) of mixed leaves - washed and drained
6 walnut halves
Rock salt to taste
Serve with:
1 slice of rye toast topped with half a small avocado black pepper and lemon juice or with houmous or tahini
What to do:
Mix the dressing ingredients together.
Boil the eggs (we like the yolks to be a little soft and ever so slightly runny but you should cook them to your taste).
Place the leaves on a plate. Mix the beetroot, peppers and sprouted beans and place on the leaves. Cut the egg into halves and place on the beetroot mix with the walnuts
Top with the dressing and serve immediately.
Toast the rye bread and add the topping of your choice
Tagged in Muscles Health Black Diet University Healthy eating Super Food Skin America