This vibrant beetroot, apple, and carrot salad is a nutritional powerhouse that delivers incredible health benefits in every colorful bite. Packed with antioxidants, fiber, and essential vitamins, this weekly staple supports immune function, digestive health, and natural detoxification while satisfying your taste buds with its perfect balance of sweet, tangy, and earthy flavors.
Ingredients
For the Base Vegetables:
- 1 large carrot (approximately 120g/4.2 oz)
- 1 medium apple (approximately 180g/6.3 oz, preferably crisp variety)
- 2 medium beetroots (approximately 300g/10.6 oz total)
For the Honey-Mustard Dressing:
- Juice of 1 fresh lemon (approximately 30ml/2 tablespoons)
- 1 teaspoon Dijon mustard (5ml)
- 30ml extra virgin olive oil (2 tablespoons)
- ½ tablespoon raw honey (7.5ml)
- 30ml white wine vinegar (2 tablespoons)
- Salt to taste (approximately ½ teaspoon)
- Freshly ground black pepper (¼ teaspoon)
For the Nutrient Boost Toppings:
- 30g chopped walnuts (¼ cup)
- 1 tablespoon sesame seeds (white or mixed)
- 2 tablespoons freshly chopped parsley (10g)
Optional Enhancements:
- 1 tablespoon pumpkin seeds (extra protein)
- 2 tablespoons dried cranberries (natural sweetness)
- 1 tablespoon chia seeds (omega-3 boost)
Step-by-Step Instructions
Preparing the Root Vegetables
Step 1: Wash the beetroots thoroughly under running water, scrubbing to remove any dirt. Trim the tops and roots, leaving about 2cm (¾ inch) of stem to prevent bleeding during cooking.
Step 2: Place beetroots in a large pot and cover with cold water. Bring to a boil, then reduce heat and simmer for 45-60 minutes until tender when pierced with a fork. Alternatively, roast wrapped in foil at 200°C (400°F) for 60-75 minutes.
Step 3: Once cooked, allow beetroots to cool completely, then peel using your hands or a vegetable peeler. The skins should slip off easily. Cut into thin julienne strips or grate coarsely.
Step 4: Peel the carrot and grate using the large holes of a box grater, or cut into thin matchsticks for varied texture.
Step 5: Wash the apple thoroughly and core it, leaving the nutrient-rich peel on. Cut into thin matchsticks or grate coarsely to match the other vegetables.
Creating the Perfect Dressing
Step 6: In a small bowl, whisk together the fresh lemon juice and Dijon mustard until well combined. The mustard acts as an emulsifier for the dressing.
Step 7: Slowly drizzle in the olive oil while whisking continuously to create a smooth emulsion.
Step 8: Add the honey and white wine vinegar, whisking until the honey is completely dissolved and the dressing is smooth.
Step 9: Season with salt and freshly ground black pepper, adjusting to taste. The dressing should have a balanced sweet-tangy flavor profile.
Assembling the Wellness Salad
Step 10: In a large mixing bowl, combine the prepared beetroot, carrot, and apple. Toss gently to distribute the colors evenly.
Step 11: Pour the honey-mustard dressing over the vegetables and toss thoroughly to ensure every piece is well-coated.
Step 12: Allow the salad to marinate for 15-20 minutes at room temperature, or refrigerate for up to 2 hours for more intense flavors.
Step 13: Just before serving, sprinkle the chopped walnuts, sesame seeds, and fresh parsley over the top for added texture and nutrition.
Step 14: Give the salad one final gentle toss and serve immediately, or store covered in the refrigerator for up to 4 days.
Nutritional Information and Timing
Preparation time: 25 minutes
Cooking time: 60 minutes (for beetroots)
Marinating time: 20 minutes
Total time: 1 hour 45 minutes
Serves: 6 generous portions
Calories per serving: Approximately 165 calories
Nutritional Breakdown (per serving):
- Carbohydrates: 18g
- Protein: 3.5g
- Healthy fats: 9g
- Dietary fiber: 4.5g
- Vitamin A: 95% Daily Value
- Folate: 25% Daily Value
- Potassium: 420mg
- Antioxidants: Exceptionally high levels
Health Benefits and Wellness Properties
Beetroot Power
Beetroots contain nitrates that support cardiovascular health and may help lower blood pressure. The betalains provide powerful anti-inflammatory and detoxification benefits.
Apple Nutrition
Apples contribute quercetin and other flavonoids that support heart health and provide natural sweetness while adding satisfying crunch and fiber.
Carrot Benefits
Rich in beta-carotene, carrots support eye health and immune function while providing natural sweetness and vibrant color.
Walnut Omega-3s
Walnuts provide essential omega-3 fatty acids that support brain health and reduce inflammation throughout the body.
Recipe Variations and Seasonal Adaptations
Winter Version
Add roasted Brussels sprouts, dried cranberries, and toasted pecans. Include a pinch of cinnamon in the dressing for warming spices.
Summer Fresh
Incorporate fresh herbs like mint or basil, add cucumber for extra crunch, and include fresh berries for seasonal sweetness.
Protein-Enhanced
Add crumbled goat cheese, hard-boiled eggs, or grilled chicken breast to transform this side dish into a complete meal.
Vegan Alternative
Replace honey with maple syrup or agave nectar for a completely plant-based version that maintains the perfect sweet-tangy balance.
Low-Carb Adaptation
Reduce the apple and beetroot quantities while increasing the nuts and seeds for a lower-carbohydrate, higher-fat version.
Frequently Asked Questions
How can I prevent the beetroot from staining other ingredients?
Prepare and dress the beetroot separately, then combine with other ingredients just before serving. You can also use golden beetroots which don’t stain as readily as red varieties.
Can I use pre-cooked beetroots from the store?
Yes, vacuum-packed cooked beetroots work well and save significant preparation time. Rinse them before use to remove any excess liquid or preservatives.
Why do you recommend making this salad weekly?
The combination of nutrients in this salad supports optimal health when consumed regularly. The variety of antioxidants, fiber, and healthy fats work synergistically for maximum benefit.
How long will this salad keep in the refrigerator?
When properly stored in an airtight container, this salad maintains its quality for up to 4 days. The flavors actually improve over time as the vegetables marinate in the dressing.
Can I prepare the components ahead of time?
Absolutely! Cook the beetroots up to 3 days ahead, prepare the dressing up to 1 week in advance, and grate the carrots the day before. Combine everything just before serving for optimal texture.
This weekly wellness salad represents the perfect marriage of nutrition and flavor, providing a rainbow of antioxidants and essential nutrients that support overall health. The combination of sweet, earthy, and tangy flavors creates a satisfying dish that makes healthy eating both delicious and sustainable as part of your regular routine.
