Summer salad recipe
This refreshing, gluten-free, vibrant summer salad with buckwheat, beetroot, baby spinach and drizzled with olive oil and balsamic vinegar dressing is packed with protein, fibre, and vitamin C.
What are the health benefits?
Let’s start with buckwheat. Despite its name, buckwheat is not related to wheat and is thus gluten-free. It has a high mineral and antioxidant content. Buckwheat is mainly composed of carbs, and it also boasts a good amount of fibre and resistant starch, which can support colon health. Buckwheat can contribute to improved blood sugar control, making it a healthy choice for people with type 2 diabetes. What’s more, it may boost heart health by improving blood pressure and your blood lipid profile.
Next, we have beetroot. Beetroot has lots of health benefits. Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet plan especially during summer. They are low in calories and a great source of nutrients, including fibre, folate and vitamin C. Beetroot also contains nitrates and pigments that may help lower blood pressure and improve athletic performance.
Raw spinach is high in antioxidants and will provide you with vitamin A, C and K. I definitely prefer consuming my leafy greens raw as this enables higher levels of vitamins and benefits.
Nuts and seeds will provide a great source of protein and iron for those following a vegan lifestyle. I absolutely love complimenting this salad with pecan nuts and flax seeds.
Pomegranate is antimicrobial, anti-inflammatory and also antioxidant. Juicy, jewel-like pomegranate seeds will add a delicious taste to this salad while also being an excellent source of fibre as well as vitamins C, K, some B vitamins and minerals such as calcium, potassium and iron.
This quick and easy recipe will be a popular at lunches, summer cookouts, and dinner parties. It is healthy and delicious! You can also choose to have it as a main as it is incredibly filling too.
Ingredients (for 2):
2-3 large beetroots
1 tsp olive oil
coarse sea salt and pepper
50 g baby spinach
2 tbsp mix nuts and seeds, chopped
chopped fresh parsley and spring onions to serve
1 pomegranate or a handful of strawberries
100g fat feta cheese, drained and cut into cubes
1 tbsp balsamic vinegar
2 tbsp olive oil
1/2 tsp turmeric powder
1/3 tsp coarse sea salt
Heat up the oven to 190-200° C. Peel beetroots and chop them into a dice.
Place beetroot chunks in a bowl. Coat in 1 tablespoon of olive oil and season with salt and pepper.
Bake for about 40 minutes, until tender.
Carefully check buckwheat for small stones and debris. Always make sure that the hulled buckwheat groats have been roasted or toasted.
Place the toasted buckwheat in a pan with two parts water to one part buckwheat. Once boiling, reduce the heat and simmer for 10 – 12 minutes until tender, then drain off any excess liquid. Do not salt it until it’s been cooked as salt negatively affects buckwheat’s texture.
Add salad greens in large serving bowl.
Add baked beetroot, cooked buckwheat and all other remaining ingredients on top.
Mix together all salad dressing ingredients and add to the salad before serving.
Do you fancy a delicious green juice with your salad? Check out our Green Power Anti-Inflammatory Smoothie Recipe!