BEETROOT SWEET POTATO AND ROCKET SALAD

Beetroot is a great root vegetable that is high in fibre and folate. It contains Vitamin C, Potassium and Manganese. It's bright color is from antioxidants called betacyanins believed to help prevent high blood pressure and protect blood vessels. the leaves of the beetroot are rich in Vitamin K AND Beta-carotene. Sweet potato is also a root vegetable that is rich in vitamins, minerals, antioxidants, flavonoids and dietary fiber. It is low in calories and contains no saturated fats or cholesterol.

Niki’s Beetroot, Sweet Potato & Rocket Salad Recipe

 (PDF for download or print below blog ↓)

Serves 6-8 Prep 20 mins

Cooking Time  about 1-1 1/2 hours for beetroot and 25 mins for the sweet potato

Ingredients

400g (14.1oz) beetroot (root or bulb only), baked, peeled and diced

400g (14.1oz) sweet potato, peeled, diced and baked

spray olive oil

100g (3.5oz) baby rocket (arugula)

60g (2.1oz) walnuts

60g (2.1oz) danish feta

extra virgin olive oil

balsamic vinegar

Baking Temperature

180°C, 350° F or Gas 4

Method

Firstly to prepare the beetroot, wash and dry roots (bulbs) of beetroot. Make up squares aluminium foil and baking paper, making sure they are the same size and big enough to cover the beets. Place baking paper on foil and put beetroot in the middle. Scrunch up paper and foil so you have an airtight seal around beetroot. Then place beets on a baking tray and bake in the oven for about one hour. To test if beets are cooked just test with a skewer, it will pass through easily when they are ready. When cooked cool and then I suggest you wear disposable gloves and peel off the skin and then dice or chop into bite size pieces. I know this sounds like a lot of work but it really doesn't take that long and it's worth the effort.

Now peel the sweet potato and dice or chop into bite sized pieces. Place sweet potato on a baking tray and spray with olive oil until lightly coated. Bake in the oven for about 25 minutes or until you just cooked. Cool.

Place washed rocket with beetroot, sweet potato, walnuts and crumbled feta into a bowl or onto a platter and add your favorite dressing or just some olive oil and balsamic vinegar like me and gently toss. This salad is not only beautiful to look at, it tastes fantastic!

© Niki Mitropoulos 2011

Tips

If you can only get beetroot with the leaves, just cut beets from stems. leave about 3cm of stem attached, or the color will bleed. The leaves can be cooked on their own, or used in soups or sauces.

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