It was a hot summer in Ontario, Canada this year, and the result was a bumper crop of veggies - in particular a lot of beets and beet greens. The result for me is to search out some new recipes to try.
Beets are a source of essential vitamins such as vitamin C, folate, B6, Magnesium, Potassium, Phosphorous, Manganese and Iron. Beets have a high concentration of nitrates which has a blood pressure-lowering effect. Don't throw out the beet tops, because beet greens supply protein, phosphorous and zinc. Beet greens also have anti oxidants, vitamin B6, magneseum, potassium, copper and manganese
My version of this sweet and sweet potato salad is unique as I don't use mayonnaise or other dairy creams.
Tahini, made from ground sesame seeds providing protein and healthy fats and minerals, is used as a salad oil. I then splash on some apple cider vinegar, which has been claimed to help with weight loss, reduce cholesterol, lower blood sugar levels and improve symptoms of diabetes.
The sweet potatoes are a good source of fibre and iron, calcium, selenium and B vitamins and vitamin C. Also sweet potatoes are high in the antioxidant beta carotene.
Start the recipe by chopping a couple of medium beets and a sweet potato.
Cook the chopped beets and sweet potatoes in a small amount of water until they become tender. Let the beets and sweet potatoes cool after they are cooked. And place them in a medium sized bowl
Assemble the rest of the ingredients:
- 2 medium organic beets, chopped (200 grams)
- the beet greens from the beets
- slice from a red onion, chopped ( 1 cup)
- 2 medium celery stalks
- 1 medium sweet potato (150 grams)
- 2 tbsp organic sesami tahini
- 2 tbsp organic apple cider vinegar
Chop the red onion and then add it to the bowl of cooked beets and sweet potato.
Finely chop the celery and it it to the bowl of cooked beets and sweet potato.
Chop the beet greens finely, and add it to the bowl of cooked beets and sweet potatoes.
Mix the veggies well.
Add the tahini and apple cider vinegar. Mix well.
For added sweetness, you could add 1 tbsp of raw organic honey and mix well again.
When all the ingredients have been well mixed, store the beet and sweet potato salad in the fridge until ready to serve.
So here we have a super food salad from a couple of simple veggies.
The entire salad is a filling 465 calories. Share it with some one and one half of it is a nutritious 232 calories. Add another 60 calories if you added a tbsp of honey.
See how I made this Beet and Sweet potato salad on my You Tube Channel.
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