BEETROOT AND ROCKET SALAD

BEETROOT AND ROCKET SALAD 

Simple recipe with healthy dose of energy

 Category – Indian

COOKING TIME

10 mins

LEVEL

EASY

CALORIES

276 kcal per serving

INGREDIENTS

  • 2 Tbsp coconut sugar
  • 4 to 5 pieces of walnuts
  • 20g Rocket leaves
  • 1 beet root
  • 2 Tsp. Olive oil
  • ½ Tsp. Balsamic vinegar
  • Black pepper as per taste
  • Salt as per taste
  • 10g Goat cheese

DIRECTIONS 

BENEFITS

TIPS

FOR SELECTION & STORAGE

  • Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color.
  • Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shrivelled or flabby beets should also be avoided as these are signs that the roots are aged, tough and fibrous.
  • Place in a plastic bag and wrap the bag tightly around the beets, squeezing out as much of the air from the bag as possible, and place in refrigerator where they will keep for up to 3 weeks.

FOR PREPARING & COOKING

  • Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets.
  • Cook beets lightly. Studies show beets’ concentration of phytonutrients, such as betalains, is diminished by heat.
  • Beets’ color can be modified during cooking. Adding an acidic ingredient such as lemon juice or vinegar will brighten the color while an alkaline substance such as baking soda will often cause them to turn a deeper purple. Salt will blunt beets’ color, so add only at the end of cooking if needed.

NUTRITIONAL VALUES

  • Potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid.

CAUTION

Kidney stones: The high oxalate content in beetroot increases the possibility of kidney stone formation in the body. So, if you have a history of kidney stone, refrain from consuming excess amounts of beetroot as it can be harmful for your health.

Calcium Level: Over intake of beetroot lowers the level of calcium in the body.

Start typing and press Enter to search