Before the summer is well and truly over, I would like to share this colourful raw salad with you. I’d love if I could literally share it with you, but if not I’ll give you the recipe at least, so you can easily throw it together at home! Beetroot and carrots are in prime season and if you are one of those GIY people who I admire, chances are you can pull most of these ingredients straight from the ground of your back yard!
This simple salad came together as an experiment a few years ago when I was cooking with a couple of friends and we decided to try making a chocolate beetroot cake for the first time. The cake came out well. (I used someone else’s recipe which made a successful outcome more likely) We were left with lots of shredded beetroot and had to come up with another plan to use it. After a few poor years I have adopted the basic mantra of “waste not -want not” and now hate food waste. So what can you do with some raw shredded beetroot? Well give it some raw shredded carrot as a companion, make a simple dressing of a few base ingredients. Then proceed to pull a few leaves of mint from your pot and voilá, a super food salad is born!
Cooking with in season ingredients ensures you’ll get maximum nutrition for your money as well as the freshest ones too. Naturally cooking in season makes it easier to buy local because this is what your small organic farmer is pulling out of the ground right now. Or it is what you can find in your own vegetable garden / allotment.
Cooking and eating this way may take some getting use to, as you might have to step out of your current comfort zone. Perhaps you need to try some new ingredients and learn some more recipes. Another thing I have found over the past year or so is that I’m so much more aware of what is in season and that my body seem to crave different types of food at different types of the year. Anyone else also experiencing that? This summer, with this lovely warm weather we’ve had, has seen me eating lots of raw foods. Probably more than I normally would. It seems to be reflected here on the blog too, judging from the posts of the past few months…
So before it’s time to wrap up for the coming months I would like to give you just another raw food recipe.
When we think about superfoods we often think of exotic, but now readily available foods like chia seeds, goji berries and raw cacao. Fact is, it cannot be overemphasized how much of a superfood beetroot is. I wrote about it here and here. Carrots are famous for their high content of betacarotene, a precursore to vitamin A, a vitamin really important for good eye health. As well as betacarotene, carrots are a good source of lutein and lycopene. Both good cancer fighting properties. In nutritional therapy we look at food not just as basic fuel but also as medicine. So here you have a seriously health promoting simple raw summer / autumn salad. No excuses needed.
The fact that both vegetables are served raw makes for maximum nutritional value. Just make sure your veggies are as fresh as possible. Most people don’t eat enough raw vegetables. Green smoothies or vegetable juices makes it easier to increase intake of raw foods, but sometimes you want something with a bit of a crunch and that’s when this salad deserves a prime place on the menu. It will work really well with meat too if that’s what takes your fancy. Personally I love it with white fish.
P.S I have taste tested this one on lots of people, on some of my cooking demos and even the most avid beetroot fans have been converted 🙂 It seems like the ginger-lemon dressing somehow neutralises the earthiness of the beetroot, which many people so dislike.
Beetroot & Carrot Salad with a Ginger Dressing
Serves 2 generously
2 medium sized carrots, washed & peeled
1 large or 2 small beetroots, washed & peeled
3 tbsp good quality cold pressed olive oil
1/2 tbsp lemon juice
zest of 1/2 organic lemon
1/2- 1 inch ginger, peeled and finely grated – adjust amount according to how much “kick” you want
A pinch of Himalayan pink salt – to season
A few fresh mint leaves, torn
Grate the carrot and beetroot finely. There are a few ways to do this. If you have a food processor and don’t mind a little extra washing, use it. I used my julienne slicer here. It is a really handy tool except for the fact that I almost always end up rubbing a poor unfortunate finger as well… If you can find a julienne peeler which looks almost like a normal peeler, then go for that one instead. Of course if you have impeccable knife skills, then go ahead and cut your own julienne sticks by all means. It’s just beyond the scope of my own skills.
In a small bowl mix together olive oil, lemon juice and ginger until smooth. Add a drop of water if you find it too thick. Season to taste with some pink salt. Place your finely grated carrot and beetroot in a large salad bowl. Add the dressing. Toss the whole thing gently with your hands. Add a few torn mint leaves to the mix.
This salad will work really well as a side to some grilled white fish or as part of a larger buffet. Or as a snack with a few toasted seeds on top. If you are a little odd like me!
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