Beetroot, Rocket, Avocado and Feta Salad

I love salad.  Salad really doesn’t need to be bland or boring and I hope my recipe for Beetroot, Rocket, Avocado and Feta Salad helps to demonstrate this.  First of all I would like to include a little of the nutritional benefits of one of the ingredients.  Before I do, for those that don’t eat cheese you can simply omit it or exchange it for something else the choice as always with any homemade meal is yours.

Beetroot

This has become one of the newest super foods due to its ability to help boost stamina, lower blood pressure, reduce inflammation and so much more.  Beetroot contains vitamin A, vitamin C, calcium, and iron.  This great root can help in phase 2 detoxification where broken down toxins are bound to other molecules so they can be removed from the body.  They are often used in natural medicine to detoxify the liver and blood.  The juice from beetroot can help improve oxygenation to the brain, slowing the progression of dementia in older people.  Betaine a compound found in beetroot increases the production of serotonin which is the body’s natural mood boosting hormone (a happy hormone) so make sure you eat it regularly as it will keep you feeling happy naturally (betaine is found in some treatments for depression).

Beetroot is fibre rich and contains strong phytonutrients which give it its rich colour and have been shown to reduce multi-organ tumour formations in animals.  Beetroot  is also being is also being studied for use in treating human pancreatic, breast, and prostate cancers let’s hope they make progress with the research into that.  In the mean time I’m trying to eat more of this great root vegetable as it’s not just really good for you it’s tasty too and great in a range of salads.

Ingredients

300g cooked beetroot

1 medium spring onion

75g feta

75g Queen olives

50g baby leaf rocket salad

1 avocado

For the dressing

olive oil

balsamic vinegar

Method

Wash the leaves and drain off excess water.

Chop the beetroot into bite sized pieces.

Slice the spring onion.

Cut the avocado and feta into bite sized pieces.

Throw all of these into a bowl, add in the olives and drizzle over some olive oil and balsamic vinegar to taste.  I used approximately 2tbs of olive oil and around the same amount of vinegar but I would suggest with the vinegar add less, taste and add more if required.

Mix well then serve.

Enjoy!

Do you like beetroot?  Will you be trying it now you know how great it is for you?

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Wilted Spinach, Bacon & Egg Salad

As I have mentioned in previous posts I am on a bit of a mission to show people that salads don’t need to be boring.  You can spice them up with all sorts of ingredients from vegetables to cheeses, fruit, lentils and various kinds of meat and fish.  This salad does just that combining spinach with crispy bacon, egg and smooth creamy crumbly feta.  You don’t need to add salt to the dish as the bacon and feta have plenty already.  This is a dish that is high in protein, iron and of course flavour.  What to knock off a few calories then omit either the feta or the egg yolk the choice is yours.  You can hard boil or soft boil your eggs the choice is yours but a warm yolk running over the other ingredients is quite a nice touch.

Serves 1

Ingredients

3 rashers of unsmoked bacon

2 medium eggs

212g fresh spinach

A little feta to crumble over

A drizzle of olive oil

Freshly grated black pepper

Method

Cook the bacon on a rack over a baking tray lined with foil so the fat can drip off it, we don’t need to eat that excess.  Cook for about 20 minutes until crispy.

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While the bacon is cooking place two medium eggs in cold water and bring to the boil.  I normally find that it takes about 12 minutes from start to finish for a soft yolk.

Rinse the spinach, place in a microwaveable bowl, cover and cook on high for approx 2 minutes then strain off the fluids.  Alternatively you can place it in a wok, cover and cook at a low to medium heat for about 4-5 minutes until it wilts.  Again strain off excess fluid.

Place the spinach into a serving bowl, cut the eggs into quarters and arrange around the spinach. Top with the bacon, sprinkle over some feta, freshly ground black pepper and a drizzle of olive oil.

Enjoy!

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