Maple Roasted Beetroot Salad with Kale, Red Cabbage and Pomegranate! This colourful salad is packed with colours flavour and nutrients! The perfect salad for the holidays or Christmas!
There is nothing that can taste and look more beautiful than a salad. Long gone are salad based on soggy ice berg, cucumber and pale tomatoes. These days salads have progressed and they are more elaborate (without being too complicated) and more versatile. Using seasonal produce is more common and the variations of a salad is endless!
As a nutritionist, I believe that we all can benefit from incorporating more plants in our diet and seeing a salad made with love is something that truly makes me happy. Sounds cheesy but it’s true!
For this roasted beetroot salad we’re using the best seasonal vegetables. As much as I appreciate that I can buy whatever veg I want all year around, I do my best to mainly eat what’s in season and this salad is a real seasonal salad. It has beets, which are roasted with maple syrup to help to bring out their natural sweetness but also for the added flavour of maple syrup. The roasted beetroots are mixed with massaged kale, thinly sliced red cabbage and finished with roughly torn goat cheese, walnuts and pomegranate.
Maple Roasted Beetroot Salad – Nutrition Breakdown
So let’s delve into what each individual component of this salad will bring you
- Beets: This underground root veg gets its deep purple colour from an antioxidant called betalain, which have been shown to have a positive effect against inflammation. But the most impressive things with beets is that they can lower blood pressure, due to their high nitrate concentration, which can widen your blood vessels and thus lower blood pressure! Cooking beets will reduce the nitrate content, but it’s still good for you! It’s also rich in folate, which for the production and maintenance of new cells in your body. Folate is also a key player in the production of red blood cells, which delivers oxygen you breath in to all the cells in your body and help you stay energised and alert
- Kale: Kale is one of the most hyped vegetable in the brassica plant family at the moment and it’s truly a good green veg to include in your diet! It’s a good source of calcium. Many other leafy greens rich in calcium such as spinach contain oxalates, which can inhibit absorption of calcium, However, kale is low in oxalates, so it can help to boost your calcium intake.
- Red cabbage: Kale and red cabbage are both in the brassica family, which have been studied extensively for their cancer fighting properties. Red cabbage also contains the powerful antioxidant anthocyanin which has been linked to improved cognitive function
- Walnuts: Not only do walnuts look like mini brains, but they’re also good for your brain! They are a good source of plant based omega 3 fatty acid ALA (alpha-linolenic acid), which is converted in the body to the active form DHA and EPA, are good for your brain. Walnuts are also rich in vitamin E, which acts like an antioxidant and can help to protect against cardiovascular disease. Also great for healthy skin!
- Pomegranate: Pomegranate are rich in a compound punicalagins, which has strong antioxidant properties and also exhibits powerful anti-inflammatory capabilities. All good to keep your body healthy and strong! Also rich in vitamin C, which is essential for collagen production, which is the structure protein of your skin which helps your skin looking healthy and supple!
- Goat cheese: Incredibly tasty and makes life feel better 🙂 Also a good source of calcium and protein with high bioavailability, meaning we can easily digest the protein and utilise it!
This salad would be great on for a Christmas dinner, or with a roast dinner. It’s also great served with baked salmon, roast chicken or with cannellini or navy beans!
If you make this recipe, comment and rate it! Take a picture of it and tag me @nutritionistmeetschef on instagram! I love to see your pictures!
Maple Roasted Beetroot Salad
Maple Roasted Beets
- 450 g / 1 lb beets, washed and cut into quarters
- 2 tbsp maple syrup
- 2 tbsp olive oil
- 150 g kale, stalks removed and sliced.
- 1 tbsp olive oil
- 0.5 apple cider vinegar
- 100 g red cabbage, sliced
- 200 g goat cheese
- handful of walnuts
- pomegranate arils
- Preheat the oven to 200°C fan / 220°C
- Mix the beets with oil and maple syrup in a bowl
- Place on a lined baking tray. Season with salt and pepper. Bake in the oven for 40-45 minutes, or until the beets are tender.
- Massage the kale with olive oil and vinegar for a couple of minutes until softened and slightly wilted. Set aside until serving.
- Combine the baked beets with the massaged kale and red cabbage on a plate. Top with goat cheese, walnuts and pomegranate. Add a drizzle of olive oil on top and season with salt and pepper. Enjoy the salad straight away.
- I have written grams for all the greens, but if you don't have scales, you can wing it with using about 3 handfuls of kale and 2 handfuls of red cabbage