Another grated salad for this week, this time featuring one of my favourite vegetables: Beetroot. I used to think that beetroot was a bit of a bitch to cook, however the health benefits of this root vegetable make its cooking time well worth it.
Beetroot contains magnesium, iron, potassium, fibre, protein, antioxidants, vitamins A, B6, C and folic acid, among other vitamins and minerals! This purple vegetable plays a part in reducing blood pressure and the risk of heart attacks and strokes due to its high content of nitrates, which create a gas called nitric oxide in the blood that increases the size of blood vessels and lowers blood pressure. Beetroot also reduces the risk of osteoporosis, as it contains the mineral silica that supports the body to use calcium. This wonderful vegetable is basically fat free, low in calories and has a very low GL index, which means that it transforms into sugars very slowly in the body, hence stabilising blood sugar levels. Beetroot is comprised of soluble fibre, which has been shown to lower cholesterol. Beetroot also contains carotenoids and flavonoids, which prohibit bad cholesterol from accumulating in arteries. And an astounding benefit: a recent study revealed that the immense amount of nitrates in beetroot may be responsible for fighting the advancement of dementia, as one of the functions of nitric oxide in the blood is to increase blood flow to the brain.
So after that considerable list of only a few of beetroot's numerous health benefits, I suggest you get some in you!
Salad
- 2 medium beetroot, skin peeled and cut in half
- 1 tablespoon olive oil
- al foil
- 1 broccoli head, chopped into even-sized florets & stalk chopped
- 200g edamame, shelled & pods discarded
- 20g coconut flakes, toasted or raw
- 15g sunflower seeds
- 15g pepitas
Tahini Sour Dressing
- 1/4 cup apple cider vinegar
- 1 heaped tablespoon tahini
- 1 garlic clove, finely chopped or crushed
- 1 tablespoon olive oil
- sea salt
Cooking
1. Preheat a fan forced oven to 200 degrees celsius. Wrap each beetroot half in foil and place in a medium deep baking tray with 2-3cm of water and 1 tablespoon olive oil in it. Roast in the oven for 35-45 minutes or until the beetroot halves are tender (that is, a knife can easily slide through them). Remove from the oven, remove from foil when cool enough to handle and leave to cool for a few more minutes. Once the beetroot is cool, grate the beetroot using gloves.
2. Whilst the beetroot is roasting / cooling, make the dressing by combining all of the ingredients and whisking well. If the tahini is still clumpy after whisking, add a splash or two of water.
ng the broccoli and steaming it; bring a medium half full saucepan of water to the boil and place the broccoli florets and stalks in a sieve or colander on top of the pan. Steam for around 5 minutes, covered, or until the broccoli is just tender but not soggy. Remove from heat.
4. Place the grated cooked beetroot, cooked broccoli, edamame, coconut, sunflower seeds and pepitas in a large serving bowl and toss to combine. Drizzle the tahini dressing over the top.
Serves / 4 as a light meal
Total Preparation & Cooking time (as the preparation can be done whilst the cooking is happening) / around 1 hour.
x Emily
