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Beetroot, Goats Cheese and Walnut Salad

Vegetarian Dinner Lunch

Delicious warm or cold, this beetroot salad is a winner all year round.

50 mins
7 ingredients
$3 / person
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Beetroot, Goats Cheese and Walnut Salad

Credit: Woolworths

Gear

Ingredients

Serves = 4

  • 6 beetroot bulbs
  • ⅔ cup walnuts
  • ½ small red onion, remove ends and papery skin then finely slice
  • 70g washed baby spinach leaves
  • ¼ cup olive oil
  • 2 tablespoons lemon juice
  • 120g goats cheese

It’s this easy

  • Preheat oven to 200°c. Trim tops off 5 beetroot bulbs. Wrap bulbs in foil and roast to 40 minutes or until tender. Cool, peel and slice.
  • Place walnuts on a baking tray and roast for 8 minutes until golden.
  • Combine onion, beetroot, walnuts, spinach, lemon juice and olive oil and toss gently to combine.
  • Crumble goats cheese over the salad

Tweaks

  • Whisk some dijon mustard into the olive oil and lemon for extra bite.

Allergies

Contains: Dairy, Nuts, FODMAPs.

Why is this good?

Be Healthier

Beets also contain pigments called betalains, which have shown to have anti-inflammatory effects and may help in reducing risk of heart disease and cancer.

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Sharper Thinking

The dietary nitrates also help increase blood flow to the brain to improve cognitive function.

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Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

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Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

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More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

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Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (18) Everyday Superfoods

Be Healthier

Being rich in Folate, onions are vital for a healthy pregnancy and reduces risk of Neural Tube Defects during pregnancy.

More: Onions recipes (46) Everyday Superfoods

Healthy Gut

Onions are a decent source of fibre. The main fibre in them, fructan are prebiotic fibres which are considered the ‘beneficial gut bacteria’ which can improve colon health and reduce risk of colon cancer.

More: Onions recipes (46) Everyday Superfoods

Be Healthier

Nuts are a great source of healthy fats (monounsaturated and polyunsaturated fats) which are essential for regulating blood cholesterol and improving heart health.

More: Nuts recipes (23) Everyday Superfoods

Better Sports Performance

Nuts are high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Nuts recipes (23) Everyday Superfoods

Healthy Gut

As a good source of fibre nuts are essential for a healthy bowel function.

More: Nuts recipes (23) Everyday Superfoods

Feel Fuller for Longer

Although nuts are high in kilojoules, research in over 120,000 healthy men and women, found that eating nuts meant they were less likely to gain weight over the four years studied.

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Hacks, Myths & FAQs

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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