Let’s continue the Summer Salad Series! I know we are already halfway through Aug but still… In a sense, as this salad contain several cooked elements it’s the perfect transition from summer to autumn. It’s still pretty fresh with an element of summer, containing juicy nectarines, yet it has that autumnal feel that root vegetables bring.

The combination of flavours may be stretching a little bit outside some people’s tastebuds comfort zone but hey, if you don’t challenge yourself every know and then how are you suppose to grow and evolve? One of the biggest challenges to many of my clients seem to be adding variety to their everyday diet. The majority of people I know, eat mostly the same thing, day in and day out. We get stuck in food ruts. It’s safe and it’s easy. Just like our daily life routines…

I was told once by a man that apparently in Japan most people eat 20-30 different types of foods, including spices every day! How’s that for variation? Now, I will admit that I haven’t verified his statement to see if it’s true or simply a myth, but whatever way, ask yourself “How many different foods and flavours are you eating every day?” By making this salad you will end up with nine (!) different components alone.

Sometimes when people are diagnosed with food intolerances it can turn out to be a blessing in disguise as it opens up the opportunity to try a whole new world of different foods and flavours simply because they have no other choice. Thing is with food intolerances that it’s important to eat as wide of variety of foods as possible (within the range of foods you can eat) to make sure you don’t develop further intolerances. Sometimes the reaction to certain foods is because the digestive system as a whole is compromised and the foods showing up are the ones the person eats the most of. This is not always the underlying reason, but it can be. So simply put; Eat a great variety of colourful foods. It will keep your body happy and your gut microbes happy too. And if you need a change in your life, starting with a few small changes to what’s on your plate can create ripple effect into the rest of your life 🙂

 

summer beetroot and nectarine salad

 

Let’s get going with the recipe! Beetroot is back in season and the peaches and nectarines are still around. I also used whole cooked oats in this salad to make it a complete meal on its own. Whole oats are delicious and very filling. Eating cooked grains like this is a great way to get your whole grains in. They are a good source of fibre keeping your bowel working as it should, plus fibre ads bulk and help us stay full for longer. Whole grains are also a great source of B-vitamins which are essential to a well functioning nervous system. It’s important to remember that B-vitamins are water soluble vitamins, which means our bodies don’t really store them. When we are stressed we have a higher requirement for B-vitamins so it is important to make sure you get plenty if you are having a hectic lifestyle (and who hasn’t).

If you can’t have oats then you can easily sub them for cooked quinoa instead. The fresh mint leaves add another interesting dimension to this cooked salad. Enjoy!

 

Cumin Roasted Beetroot Salad with Nectarines & Mint

Serves 3-4

2 cups whole oat kernels, washed and rinsed

3 large beetroot, peeled & chopped into large chunks

2 nectarines or peaches, washed & chopped into chunks

1 tsp cumin seeds, ground

3 tbsp olive oil + some extra to coat the beetroot in

juice of 1/2 lemon

sea salt & black pepper to season

Pre heat oven to 175°C. Place your peeled and chopped beetroot on a baking tray. Drizzle with olive oil and season with the ground cumin a pinch of sea salt and black pepper. Toss the beetroot in the oil and seasoning to make sure they are evenly coated. Place the tray in the oven and roast for about 35 min or until the beetroot is nice and soft.

In the meantime, place your washed and rinsed oats in a saucepan and cover with water. You want to have about an inch of water covering your grains. Bring to boil and then reduce to a lively simmer for about 20 min. If it looks like your pan is getting to dry add some extra water. The oat grains are cooked when they become slightly transparent in right the way through.

Once the oats are cooked through, put them into a sieve and drain any excess water. While they cool, make the dressing by mixing olive oil and lemon juice together in a bowl. Season with a pinch of sea salt if you wish. Once the oats have cooled down somewhat, mix in the dressing.

Place your dressed oats, the roasted beetroot and the chopped nectarine in a large bowl. Scatter some fresh mint leaves over the top and enjoy. 

This salad makes a nice lunch the following day as you can cook both beetroot and oats ahead of time and then just assembles with the fresh nectarine and mint before eating.

 

straightforward nutrition

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