ROASTED BEET & CARROT KALE SALAD
This Roasted Beet & Carrot Kale Salad is not only pretty to look at, it’s also bursting with flavour and nutrients! It can be made in advance, so it’s the perfect salad for meal prep or those parties and gatherings! {Gluten-free, paleo & vegan}
Talk about nutrient-overload! With all of those vibrant colours, this salad is a nutritional powerhouse! Let’s break down each of those colourful vegetables:
NUTRIENTS IN THIS ROASTED BEET & CARROT KALE SALAD
Kale – This green, leafy vegetable is all the rage these days and reasonably so. It’s high in vitamins A, C, and K, and is also a good source of fiber and potassium.
Beets – This vegetable is seriously underestimated, but can be a tasty and nutritious addition to any meal, AND they’re especially great in salads. Half a cup of cooked beets contain only 40 calories and are a good source of fibre. They’re also rich in folate, which is necessary for healthy red blood cells and for synthesizing and repairing DNA. Additionally, it can help decrease the risk of some cancers. Furthermore, they’re a source of potassium, which is good for overall heart health and may help reduce blood pressure. Their pretty jewel-coloured red pigment, known as betalains have antioxidant and anti-inflammatory properties. See, who ever said beets were boring?!
Carrots – When we think of carrots, the first thing that generally comes to mind is their bright orange colour, which is derived from their beta carotene content. When we consume beta carotene, some of it gets converted into retinol which is the active form of vitamin A. Vitamin A has numerous benefits including strengthening the immune system, preventing dry eyes, night blindness and impaired bone growth.
Prep time 10 mins
Cook time 30 mins
Total time 40 mins
Serves: Makes 4 servings
INGREDIENTS
2 medium beets, trimmed, peeled, quartered and sliced a ¼ inch thick
2 large carrots, sliced ¼ inch thick
3 tbsp. olive oil, divided
½ tsp. salt
½ tsp freshly ground black pepper
4 medium shallots, peeled and quartered lengthwise
¼ cup unsalted pumpkin seeds
6 cups chopped kale (stems removed and cut into smaller pieces)
2 tbsp. lemon juice
1 tbsp. maple syrup
1 tbsp. Dijon mustard
⅓ cup dried cranberries
Optional Add Ins:
4 oz. goats cheese
INSTRUCTIONS
Preheat the oven to 425 degrees F. In a large bowl, combine beets, carrots, 2 tbsp. of the olive oil and salt and pepper. Add carrots and beets to a baking sheet and roast in oven for 10 minutes.
Remove from oven and toss the shallots and pumpkin seeds with the beets and carrots on the baking sheet. Roast for an additional 20-25 minutes or until the vegetables are just tender.
Meanwhile, place the chopped kale in the same bowl where the beets and carrots were. Add remaining tablespoon of olive oil and massage into kale leaves with your hands until the leaves are bright green and tender, about 2-5 minutes.
In a small bowl, combine the ingredients for the dressing.
Remove vegetables from the oven and allow them to cool for 5 minutes. Add vegetable mixture to the bowl with the kale and toss with the dressing until well combined. Add the dried cranberries. Allow salad to sit for at least 30 minutes to allow the flavours to combine. Serve cold or at room temperature.
A FAST AND EASY VEGETABLE SAUTE: HEALTHY FOOD FOR BUSY DAYS
Looking for a fresh way to cook your veggies? Try Foodal's super fast and easy saute with nutrient-packed ingredients to make a tasty and healthy dish.
Servings 4
Ingredients
2 tablespoons olive oil
1 small yellow onion chopped
4 cloves garlic minced
1 head broccoli chopped
1 bunch kale chopped
1 medium zucchini chopped
1/2 pint cherry tomatoes halved
Salt and Pepper to taste
Instructions
In a large skillet, heat the olive oil on medium heat.
Add the onions and cook until softened, stirring frequently. Add the garlic and cook until fragrant, but not browned.
Add the broccoli, kale, and zucchini. Stir frequently until the vegetables begin to soften.
Add the cherry tomato halves and cook for another two minutes.
Season to taste with salt and pepper. Serve while still warm.
ROASTED BEET AND PLUM SALAD
Earthy beets and sweet, juicy plums go so well together. Especially with a sprinkle of tangy cheese, crunchy walnuts and fresh basil leaves. This salad is somewhat sturdy, kind of like the salads you might find yourself craving during the Fall. But it still has a refreshing quality that is the essence of Summer.
Ingredients
4 large beets, greens trimmed and discarded
1/3 cup walnuts
1 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1/8 tsp. salt
1/8 tsp. pepper
2 plums, pitted and sliced into wedges
2 tablespoons basil, roughly chopped
1/4 cup goat cheese, crumbled
Instructions
Cook the beets. Pre-heat your oven to 425 degrees. Wash the beets and wrap them in aluminum foil. Place them in your pre-heated oven and roast for 60-75 minutes, or until they are tender and you can easily pierce them with a knife. Set aside to cool slight. Once they are cool enough to handle, peel the beets. You should be able to rub/peel the skins off with your fingers, but a small pairing knife can also be helpful. Slice the beets into wedges.
In a small dry skillet over medium heat, lightly toast the walnuts until they are just starting to become fragrant, about 2 minutes. Remove from the heat and set aside to cool.
In a medium bowl, whisk together the vinegar, olive oil, salt and pepper. Add the sliced beets and plums, tossing gently to combine. Transfer to a serving platter and garnish with basil, cheese and the toasted walnuts. Serve immediately.
Leftovers can be stored in an airtight container in the refrigerator for 1-2 days.
FRUIT SALAD FOR 5 A DAY
READY IN: 10mins
SERVES: 3
INGREDIENTS
Nutrition
1⁄2 cup orange juice
1 cup seedless grapes
1 cup chopped apple
1 banana, sliced
1 peach, pitted and cubed
DIRECTIONS
Mix the fruit together.
Pour orange juice over.
Mix and chill.