Seasonal Recipe: Raw Rainbow Salad
Combine the vitamins, minerals, antioxidants, and fibre of beetroot, carrots, apples, and spinach and you have a nutritious salad bursting with raw energy!
Beetroot is easy to grow in Perth's temperate climate, as a summer or winter crop.
Benefits of Eating Beetroot
The plant pigment that gives beetroot its rich, purpley colour is betacyanin; a powerful agent thought to help suppress the development of some types of cancer. High levels of betalain compounds, which are also responsible for the root's red colour, have also been shown to have high anti-oxidant and anti-inflammatory properties which may be helpful in the fight against age related conditions like heart disease and cancer.
Beetroot is naturally rich in compounds called nitrates which help to improve blood flow by relaxing blood vessels, and potentially lower blood pressure too. Studies in athletes have shown that adding beetroot juice to your regime may support exercise endurance and improve performance. Beetroots are one of the richest sources of glutamine, an amino acid essential to the maintenance of a healthy gut. They are also high in fibre, which helps support bowel function and desirable conditions for beneficial gut bacteria to thrive.
Raw Rainbow Salad Ingredients
This Raw Rainbow Salad is simple to throw together and a surprisingly delicious balance of Earthy root vegetable tones with the sweet tang of red apple and cranberries. Use freshly picked home-grown beetroot for an extra boost in nutrition and satisfaction!
- 1 large raw beetroot (or 2-3 small beetroots)
- 2 carrots
- 1 red apple
- 2 cups baby spinach, kale, lettuce, or other greens
- 1 cup dried cranberries
- 1/2 cup pepitas
Grate the beetroot, carrots, and red apple (this can be done with a hand grater or food processor).
Mix in chopped greens and the rest of the ingredients.
Chill in the fridge until ready to eat. Best served cold. Enjoy this uplifting, nutritious mix of revitalising raw veggies!
de Oliveira, do Nascimento, Sampaio, de Souza (2021) A review on bioactive compounds of beet ( Beta vulgaris L. subsp. vulgaris) with special emphasis on their beneficial effects on gut microbiota and gastrointestinal health. Crit Rev Food Science Nutrition; 61(12): 2022-2033
Clifford, Howatson, West, Stevenson (2015) The Potential Benefits of Red Beetroot Supplementation in Health and Disease. Nutrients; 7 (4): 2801-2822
Zamani et al (2021) The benefits and risks of beetroot juice consumption: a systematic review. Crit Rev Food Sci Nutr; 61 (5): 788-804