It's a raw salad day for me! Gettin' some amazing colours going on, on a beautiful spring day. Check out the nutritional benefits of these ingredients below. This makes a BIG salad so you may like to half it if you are not feeding a tribe.
Nutritional info
Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body, (specifically one called glutathione peroxidase), as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Beets are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract. Raw beets are an excellent source of folates (Provides 27% of RDA). The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium. Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
Butternut squash has moderate anti-inflammatory properties. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese. A 250g serving provides 49% of you daily needs of Vit C and contains both omega 3 & omega 6 essential fatty acids.
Beetroot fibre has been shown to increase the level of antioxidant enzymes in the body, (specifically one called glutathione peroxidase), as well as increase the number of white blood cells, which are responsible for detecting and eliminating abnormal cells. Beets are also one of the richest sources of glutamine, an amino acid, essential to the health and maintenance of the intestinal tract. Raw beets are an excellent source of folates (Provides 27% of RDA). The root is also rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, and magnesium. Further, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
Butternut squash has moderate anti-inflammatory properties. It is also a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, and a very good source of Vitamin A, Vitamin C, Potassium and Manganese. A 250g serving provides 49% of you daily needs of Vit C and contains both omega 3 & omega 6 essential fatty acids.
Ingredients
1-2 cup chopped pecans (I also added some mixed seeds)
2 large beets, peeled
1/2 butternut squash, peeled
1/4 cup roughly chopped flat-leaf parsley
3 Tbsp extra virgin olive oil
3 Tbsp balsamic vinegar
2 Tbsp maple syrup
3 tsp Dijon mustard
1/2 tsp cinnamon
Kosher salt and fresh black pepper, to taste
DirectionsIn a small, dry, nonstick frying pan, toast the pecans over low heat for 3-4 minutes, until they are fragrant but not burned. Remove from the pan and set aside.
Cut the beets into chunks that will fit into the feed tube of a food processor fitted with a shredding disc. Shred the beets, and set them in a large stain-proof glass, ceramic or stainless steel bowl.
Cut the squash into chunks that will fit into the feed tube, and shred the squash. Add the squash to the beets, along with the parsley and toasted pecans. Do not toss!
In a small measuring cup, whisk together the oil, vinegar, maple syrup, mustard, cinnamon, and salt and pepper to taste.
Just before you're ready to serve, pour the dressing over the shredded vegetables, and toss gently.
Serve immediately, before the colors have a chance to run.
Modified from: http://www.theperfectpantry.com/2013/01/recipe-for-raw-beet-butternut-and-pecan-slaw.html
1-2 cup chopped pecans (I also added some mixed seeds)
2 large beets, peeled
1/2 butternut squash, peeled
1/4 cup roughly chopped flat-leaf parsley
3 Tbsp extra virgin olive oil
3 Tbsp balsamic vinegar
2 Tbsp maple syrup
3 tsp Dijon mustard
1/2 tsp cinnamon
Kosher salt and fresh black pepper, to taste
DirectionsIn a small, dry, nonstick frying pan, toast the pecans over low heat for 3-4 minutes, until they are fragrant but not burned. Remove from the pan and set aside.
Cut the beets into chunks that will fit into the feed tube of a food processor fitted with a shredding disc. Shred the beets, and set them in a large stain-proof glass, ceramic or stainless steel bowl.
Cut the squash into chunks that will fit into the feed tube, and shred the squash. Add the squash to the beets, along with the parsley and toasted pecans. Do not toss!
In a small measuring cup, whisk together the oil, vinegar, maple syrup, mustard, cinnamon, and salt and pepper to taste.
Just before you're ready to serve, pour the dressing over the shredded vegetables, and toss gently.
Serve immediately, before the colors have a chance to run.
Modified from: http://www.theperfectpantry.com/2013/01/recipe-for-raw-beet-butternut-and-pecan-slaw.html
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