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Sweet Potato, Beetroot and Feta Salad

Vegetarian Dinner Lunch Sides

A versatile salad, perfect as a side or as a meal on its own

45 mins
7 ingredients
$2.71 / person
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Sweet Potato, Beetroot and Feta Salad

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Ingredients

Serves = 4

  • 1 x sweet potato, large
  • 2 x beetroot, fresh
  • 100g rocket
  • 100g baby spinach
  • 100g reduced fat feta cheese

Dressing:

  • 1 tbsp extra virgin olive oil
  • 1 tbsp Red wine vinegar
  • 1 tsp mustard powder
  • 1 tsp dried thyme


It’s this easy

  • Preheat oven to 200C

  • Scrub sweet potato and beetroot well

  • Chop sweet potato and beetroot into 2 cm chunks, leaving the skin on

  • Place sweet potato and beetroot on an oven tray, evenly spaced, and drizzle with olive oil so that they are evenly coated

  • Roast in the oven for 30 minutes until browned and you can pierce easily with a fork

  • Remove from the oven and allow to cool to a warm temperature

  • In a bowl, combine the rocket/spinach mix, roast vegetables, and salad dressing

  • Crumble feta over the top of the salad

Tweaks

  • White potato, pumpkin or carrots would work well in place of the sweet potato

Notes

Nutrition information (per serve):

  • Energy (1110kJ)

  • Protein (12.5g)

  • Total fat (8.8g)

  • Saturated fat (3.1g)

  • Carbohydrate (30.1g); Starch (16.1g), Sugars (14.0g), Added sugars (0.0g), Free sugars (0.0g)

  • Dietary fibre (7.8g)

  • Sodium (351mg)

  • Calcium (229mg)

  • Iron (3.1mg)

Allergies

Contains: Dairy, FODMAPs.

Why is this good?

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.

More: Spinach recipes (33) Everyday Superfoods

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.

More: Spinach recipes (33) Everyday Superfoods

More Energy

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

More: Spinach recipes (33) Everyday Superfoods

Support Immune Function

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

More: Spinach recipes (33) Everyday Superfoods

Diabetes Friendly

Diabetes friendly

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Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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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.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

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.

Take the Healthy Eating Quiz