Pregnancy Nutrition

Raw Energy Salad

We hope you enjoy the following raw beetroot salad, one of the team’s favourites! It is very popular as a standalone salad or goes perfectly with your choice of protein.

When preparing fresh salads, we recommend using organic fresh fruit and vegetables wherever possible, to reduce the amount of pesticides and toxins in your diet.

Raw Energy Salad

Ingredients

  • 500g beetroot, raw, peeled and grated
  • 700g carrots, peeled and grated
  • 1 cup mint leaves, roughly chopped
  • ½ cup raisins
  • ½ cup sunflower seeds, toasted
  • ¼ cup pumpkin seeds, toasted
  • ½ tsp salt
Dressing
  • 2 tbsp balsamic vinegar
  • 2 tbsp pomegranate molasses
  • ¼ cup orange juice
  • ¼ cup extra-virgin olive oil
  • 1 tbsp honey

Method

  1. To prepare the dressing: place all the dressing ingredients in a jar with a tight fitting lid. Shake well to combine.
  2. To prepare the salad: in a large serving bowl, combine the beetroot, carrot, mint, raisins, seeds and salt and mix.
  3. Pour over the dressing – toss again when ready to serve.

Note: This salad pairs really well with lamb over the festive season!

This salad is particularly healthful as it contains raw beetroot and carrot. Beetroot is packed with essential nutrients, a great source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beetroots and beetroot juice have been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance.

Carrots are a great vegetable to snack on, kids love them! and they are delicious raw in salad. Carrot is rich in beta-carotene, a compound your body changes into vitamin A, which helps keep your eyes healthy. Beta-carotene helps protect your eyes from the sun and lowers your chances of cataracts and other eye problems. Yellow carrots have lutein, which is also good for your eyes.

Pumpkin seeds are also good sources of phytosterols, which are plant compounds that may help lower blood cholesterol.

Sesame seeds are packed with protein, iron, zinc, magnesium, calcium and phytic acid while being low in carbohydrates. They also contain sesamin and sesamolin, substances that may help lower cholesterol levels, and are a well-known source of vitamin E plus omega-6 and monounsaturated fats. These can help to prevent furring of the arteries as well as boost the elasticity of the skin. As an added bonus, sesame seeds are thought to aid digestion, to stimulate blood circulation and help the nervous system.

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