Beetroot recipes

Beetroot, Mango, Avocado and Prawn Salad (Vegans use sprouts, e.g. alfalfa or chickpeas instead of prawns)

This salad is pure colour, taste and goodness in one! For full effect, it is best prepared and served “layered” in a glass bowl. Beetroot is available for a good 5-6 months of the year, and you can always find organic pre-cooked vacuum-packed. It is a root vegetable and very nutritious, containing carbohydrate for energy and even a little protein too. Beetroot is relatively high in plant sugars - it’s a member of the sugar beet family! Weight for weight, however, it has less natural sugar than bananas, yet contains far higher amounts of potassium and minerals such as calcium and magnesium. So… eat beetroot freely, cooked or raw (grated) in salads or in winter stews, and with some quality protein. It is delicious roasted or barbecued too. This recipe is from my "Simply Nutrition 50-recipe book"...

Serves 4

150g-200g cooked beetroot – you can buy vacuum packed organic cooked beetroot
1 large ripe, but firm mango
1 large ripe avocado
200g cooked and peeled prawns (or 2 handfuls of spouted chickpeas or other sprout)
Juice of one lime
Extra virgin olive oil to drizzle on the salad
A small handful of fresh mint leaves
A small handful of fresh coriander leaves
50g rocket
Sea salt or herb salt, and freshly ground black pepper

Slice the beetroot and place in a glass bowl. Peel, stone and slice (or chop) the avocado and the mango. Layer the avo and the mango over the beetroot. Top with the prawns and then drizzle the lime juice and olive oil over the top. WHEN READY TO SERVE, top the “layered mix” with the rocket, herb leaves, and a little seasoning. Lightly toss, and serve into bowls.

Nutrient content for whole amount
833 calories
49g fat (mainly monounsaturates)
56g protein
45g CHO
15g fibre
419mg calcium

Fresh beetroot and vegetable juice

2 raw organic carrots
3 organci celery sticks
Half an organic cucumber
1 organic beetroot

Roughly chop all the veg, and put through a juicer or into a powerful blender. This delicious juice is a perfect liver and blood cleanser.

Mozzarella & Beetroot Salad (Vegans use tofu marinated in Tamari and lemon juice)

This recipe is courtesy of www.lovebeetroot.co.uk. A light and colourful salad that's easy to assemble in minutes. The peppery flavour of the rocket leaves goes well with the sweet beetroot and mild mozzarella.

Serves: 4
Preparation Time: 5 mins

Ingredients

140-150g bag rocket salad mix
6 fresh cooked beetroot in mild malt vinegar, sliced
150g ball fresh mozzarella cheese, drained and torn into pieces (or marinated tofu)
10 black olives, stoned
4 tbsp olive oil
Sea salt & fresh ground black pepper
4 sprigs mint

Instructions

1. Arrange the rocket salad in a large bowl or on a serving dish.

2. Dot the beetroot 'coins' around the leaves, and scatter the mozzarella on top.

3. Drizzle over with the olive oil and season to taste.

4. Tear up the mint leaves and scatter over the top.

Comments

[diabetes]

Nice recipes! Thanks a lot for these stuffs!

Sam Nisbett