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Cranberry, Beet and Walnut Salad

Cranberry, Beet and Walnut Salad
Course: Salads & Sides

Ingredients

  • 1/2 cup walnuts
  • 1 tbsp olive or coconut oil
  • 1 tbsp honey or maple syrup
  • 1 fresh beet, peeled and shredded
  • 6 cups fresh beet, peeled and shredded
  • 1/2 ripe avocado, cubed
  • 1/2 cup dried cranberries
  • 1/4 cup fresh basil, chopped

Dressing

  • 1/5 cup balsamic vinegar
  • 1/3 cup olive oil
  • 1 tbsp honey or maple syrup
  • 1/2 tsp unrefined sea salt
  • 1/4 tsp red chili pepper flakes (optional)

Instructions

  • To candy the walnuts, heat 1 tbsp oil in a skillet over medium heat. When warm, add the walnuts.
  • Once they have begun to brown, toss in honey. Brown but do not burn; 5 minutes. Take off heat. 
  • Then, prepare the other ingredients: peal and grate or shred the beet, cube the avocado, and chop the basil. 
  • To make dressing: mix 1 tablespoon of honey with the balsamic vinegar, then add the olive oil. 
  • Put the walnuts, beet, avocado, basil, and cranberries in a large bowl with the greens. Gently toss with around half the dressing; add more if needed to taste.

Notes

Nutritional Value of Select Ingredients

Cranberries – Great for the kidneys, bladder, and skin, these tart berries are full of vitamin C, fibre, calcium, iron, and other minerals; and phytonutrients like beta-carotene and quercetin. They are useful in treating of asthma, cystitis, and kidney and bladder stones.
Beets – The beetroot is an excellent source of folic acid, and a great source of fibre, manganese, and potassium. It is an excellent tonic for the liver, has anti-cancer properties, increase bowel function, and decrease cholesterol levels.
Walnuts – These nuts contain beneficial polyunsaturated fatty acids that are great for the brain and lowering cholesterol. They are also high in protein, fibre, minerals, and vitamins.
Basil – A member of the mint family, basil helps relieve digestive disorders, is an immune stimulant, a treatment for intestinal parasites, and may reduce the risk of lung cancer. It is helpful for the lungs, spleen, and large intestines.
Avocado – High in mono-unsaturated fatty acids, avocados contains 20% fats – all good ones. High in potassium, vitamin E, B vitamins, and fibre, avocados can help normalize cholesterol levels.
Image by Paramjeet Singh