Walnut Beetroot Feta Salad

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Simple salads like this make a perfect lunch or dinner. And lately I’ve been enjoying using more nuts in salads and meals. You’d be surprised where you can add them for some extra flavor and added nutrition. It’s good to get away from eating meat all the time too.

Beets contain loads of nutritional value, one beet (82 g) containing 13 mg calcium, 19 mg magnesium, 266 mg potassium, 89 ug folate, 27 IU vitamin A. They are loaded with flavonoids and antioxidants to help reduce inflammation and fight free radicals, so they are a great inclusion on the menu.

I think they are an under utilized vegetable, particularly when it comes to using the fresh beets – you can even eat the beet greens. I love that the greens come free with the beets – super cheap greens!

I know sliced beetroot in the can is pretty popular. When I was growing up my Dad loved that stuff, but we never saw a fresh beetroot in our house. Sure, sliced canned beetroot is nice, but it also contains sugar we don’t really need. And using fresh beets is so easy and simple.

In this recipe, I simply pan fry the beets for 10 minutes until they are softish. Cooked beets are very sweet and tasty so they make a great addition to a salad.

My local veggie shop has had awesomely fresh local beets lately so I’ve been using quite a few of them. That means I’ve got a few recipes coming up containing beets, so I hope you get inspired to put fresh beets on the menu.

As for green leafy vegetables, well, we all need to eat some of those every day. When it comes to anti-inflammatory foods, you can’t get any better than your green leafy’s.

Walnuts contain omega 3 fatty acids and other polyunsaturated fats, protein, vitamins and minerals. And you’ve probably heard how they are great for brain health. I always thought it was funny that they look like little brains themselves – have you ever thought that?

Basically, we’ve got ourselves a nice little nutrition packed anti-inflammatory salad here. Simple and delicious!

 

Walnut Beetroot Feta Salad Recipe

Servings: 2 people

Prep time: 5 minutes

Cook time: 10 minutes

Ingredients

• 200 g fresh beets
• 2 cups baby spinach
• 1 cup rocket
• 1/2 cup walnuts
• 60 g feta
• 2 teaspoon olive oil

Instructions

1. Use a vegetable peeler to peel the skin off the fresh beets.
2. Cut into slices; then dice into pieces.
3. Heat some oil in a pan over medium heat and pan-fry the beetroot for about 10 minutes, or until soft with a slight crunch. Allow to cool.
4. In a bowl, mix all the salad ingredients and serve. This tastes great as it is, or drizzle with a little lemon juice and olive oil, or add your favorite dressing.

Calories: 359 | Carbs: 16g | Fiber: 5g | Protein: 12g | Fat: 30g | Sat: 7g | Poly: 13g | Mono: 8g

 

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