Beetroot Salad: Delicious Recipe

Among the most original salads, there are those that contain beetroot, also because of its characteristic color. This beetroot salad is quick, simple, and nutritious.

Beetroot ( Beta vulgaris ) is a vegetable whose root is an edible tuber with a very particular flavor and color. Of an intense dark red color like wine, it tastes earthy and sweet at the same time. It is also known as beetroot and is used in many ways in cooking. Beetroot salad is a delicious way to consume this ingredient.

It allows you to enjoy its characteristics in terms of taste and texture and to receive all its nutrients. Read on to learn how to make a tasty beet salad .

Nutrients and benefits of beetroot

The nutritional properties of beetroot and its benefits are:

• Low calorie intake. Despite being a very sweet food, it only contains 43 calories per serving. For this reason it is an ideal food to avoid and control obesity.

• Few lipids and cholesterol, therefore it does not jeopardize cardiovascular health. Thanks to these qualities, beetroot is an excellent ingredient to include in weight loss diets.

• Contains an amino acid called betaine  which protects against stomach and colon cancer.

• It gives a high intake of dietary fiber, excellent for keeping the digestive system healthy.

• Offers manganese, a mineral that strengthens bones, veins, muscles and the immune system. It also regulates blood glucose levels.

• Contains potassium, which contributes to the development of good muscles and improves the electrical activity of the heart.

• Contains vitamin C, folic acid and magnesium. These nutrients are good for RNA and DNA and prevent anemia.

All these components of beetroot make it a food with great antioxidant value. According to nutritionists, you get a high percentage of nutrients by eating it.

Among the benefits obtained from the beet salad we mention a lower risk of suffering from cancer and heart disease, protects the eyesight and offers a natural anti-inflammatory action.

Tips for buying the best beets

To ensure their freshness and be sure that they really contain all the elements and nutrients listed, you need to choose beets that have the following characteristics:

• They must be firm to the touch. If they are soft, it means that they are not fresh or have not been stored properly.
• Give priority to those with a slightly shiny surface. Do not buy them if they are very dull, because it indicates a state of poor conservation.

• It is advisable to choose those with the most intense color and light green leaves.  The longer it takes to harvest, the paler it becomes.

Beetroot, apple and orange salad

This exquisite recipe includes ingredients that together with beetroot create a harmonious blend of flavors. Thanks to its sweet and sour taste, this beetroot salad is great if you have guests in the house. The following ingredients are meant for about eight diners.

Ingredients

• 1 turnip (40 g)
• 1 clove
• 3 apples (60 g)
• 2 oranges (50 g)
• Salt and pepper to taste
• 1 medium-sized lettuce (40 g)
• 50 grams of brown sugar
• ½ cup of dried fruit (100 g)
• 3 tablespoons of olive oil (30 ml)
• 3 beets (80 g)
• 3 tablespoons of apple cider vinegar (30 ml)

Preparation

1. Cook the beets in water, without peeling them, for about 40 minutes, together with the sugar and cloves. Remove from heat, peel and cut into 1cm pieces. Store the cooking water.
2. Cut the lettuce and rinse it well. Dry it completely.
3. Peel the oranges, remove the skin and seeds if present. Separate the wedges and cut them in half.
4. Peel and cut the turnip into cubes of about 1 centimeter.
5. Peel and cut the apples in the same way.
6. Prepare a vinaigrette with olive oil, vinegar, salt and pepper.
7. Combine all the ingredients and pour in the vinaigrette  and a few tablespoons of the beetroot cooking water.

You can prepare beetroot in many other ways, such as roasted, in soups and mashed potatoes. By preparing this delicious beetroot salad, you have the opportunity to enjoy a colorful and nutritious dish.