Sweet and Raw Beet Salad


Course Salad
Cuisine Healthy
Prep Time 10 minutes

Ingredients

  • 3 medium sized raw beets, peeled and halved
  • 3 medium sized carrots, peeled
  • 2 Granny Smith Apples, cored and quartered
  • 2 Tbsp extra virgin olive oil
  • 2 tsp raw honey
  • 1/4 tsp turmeric powder
  • zest of 1 lemon
  • Juice of 2 lemons
  • salt & pepper to taste
  • 3 Tbsp goat cheese (optional)

Instructions

  1. Using an electric or hand grater, shred the beets, carrots and apples (*if using a hand grater you may want to wear gloves to prevent your hands from being strained red.)

  2. Mix in oil, honey, turmeric, lemon zest and lemon juice.

  3. Add salt and pepper to taste.

  4. Top with goat cheese and serve.

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Why Raw Beets?

Nitric Oxide, or NO, found in beets helps with blood flow and circulation in our bodies. So much so, that reduced NO in our blood is common in people with heart disease. As we age, our bodies lose the ability to make enough Nitric Oxide. The best way to get NO from your diet is through raw beets. *Note: Natural Occurring Nitric Oxide in beets is different than the harmful nitrates and nitrites found in processed meats.

Sweet and Raw Beet Salad


Course Salad
Cuisine Healthy
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2 people
Author Sally Hammer, RD

Ingredients

  • 3 medium sized raw beets peeled and halved
  • 3 medium sized carrots peeled
  • 2 Granny Smith Apples cored and quartered
  • 2 Tbsp extra virgin olive oil
  • 2 tsp raw honey
  • 1/4 tsp turmeric powder
  • 1 lemon zest
  • 2 lemons, juiced
  • salt, pepper to taste
  • 3 Tbsp goat cheese, optional

Instructions

  1. Using an electric or hand grater, shred the beets, carrots and apples. 

  2. Mix in oil, honey, turmeric, lemon zest and lemon juice.

  3. Add salt and pepper to taste.

  4. Top with goat cheese and serve.

Recipe Notes

If using a hand grater you may want to wear gloves to prevent your hands from being stained red.

 

Contact Sally

Nourished Roots Nutrition, LLC
P: (303) 209-8640
F: (303) 209-8482
sally@nourishedrootsrd.com

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Tip of the Day

Often times we read the label and aren’t sure what we are looking at or what numbers are “good.” The best way to read a label is to first look at the serving size, which tells us the amount we would need to eat to equal the rest of the nutrients on the label. It is important to be aware of the serving size listed, because they range from 1.5 ounces for a favorite cookie to one-tenth of a pound for raw kale. Next read the Percent Daily Value on the label’s right side. The percentages in that column tell you what percentage of the recommended daily nutrients you get after eating one serving size. For example, if a serving size of your favorite snack is a whopping one pretzel, and the percent daily value for sodium is 41%, then each pretzel you eat gives you 41% of the recommended daily intake for sodium. Two pretzels gives you 82%. Three pretzels gives you 123% and so on.

A convenient way to look at percent daily values is to follow the 5-20 rule; 5% or less is considered low, while 20% or more is considered high.