Nourishing Beet Root Salad – from Prepare & Nourish

Beet Root Vegetable Salad

 
Introducing Anya from Prepare & Nourish! Anya is one of our contributing authors, and this is her debut post! I am excited to try this nourishing beet root salad!

Bring this Nourishing Beet Root Salad to all of summer’s potluck parties to get an extra dose of nutrition: probiotics, healthy root vegetables and resistant starch all tossed in healthy avocado oil, celtic sea salt and fresh garden herbs.

This salad is called Vinegret in Russian (not to be confused with Vinaigrette Dressing) and is the ultimate party salad as it can be made days in advance and holds up well in the refrigerator. If you’ve attended any Russian gathering, you would be sure to find this salad grace the food table. Traditionally, Vinegret calls for kidney or black beans, so if you’re not on a healing diet, feel free to add them but remember to first soak them for better nutrition. To make this GAPS friendly, omit the potatoes and add 2 cups of soaked and cooked white beans (or cannelini) as they are the only beans allowed on GAPS and will be a great protein source in this salad. If you don’t tolerate any legumes at all, feel free to experiment with celeriac, turnips or rutabaga as replacement for potatoes and completely omit the beans.

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Resistant Starch

If you are happy with potatoes in your life, then this salad is for you. When potatoes are boiled and then cooled, they create resistant starch that “resists” digestion. What this means essentially is that this starch is not digested in the stomach or the smaller intestines, but it reaches the colon intact, giving you the full benefits. Once resistant starch reaches the large intestine, bacteria attaches to it and ferments it, creating good bacteria and producing short chain fatty acids. (source) This process increases metabolism and decreases inflammation. Other foods containing resistant starch are green, unripe bananas, cooked and cooled rice, and cooked and cooled properly prepared legumes.

Probiotics

The use of lacto-fermented pickles and sauerkraut rounds this salad really well in the nourishment department. In a pinch, you can use more of kraut if you’re out of pickles and vice versa. I love having variety of probiotic sources for different strains of healthy bacteria. You can find how to make lacto-fermented pickles in this post and learn how to easily make sauerkraut here. Of course, you can also find both of those items in your local Whole Foods store or Co-Op and even European stores have them on their shelves. In fact, when we run out of our home made pickles following our summer bounty, I usually swing by the local Russian market and pick up a few jars of Polish pickles in the cloudy brine, they are much cheaper there than Whole Foods. Be sure to check ingredients so they truly are lacto-fermented and don’t contain vinegar and colorings.

Make Life Easier…

By investing in this little wizard. Right behind a good knife, this chopper is on my list of must haves in the kitchen. I chopped all veggies and even pickles in less than half the time it would take me to do it by hand with….a good knife. I use this chopper for other dishes like my Olivier Salad and Cold Summer Soup, and it’s also great to make Pico de Gallo quickly and easily. I like to use the smaller dicing disk as it makes the salad more visually appealing when the food is chopped in petite pieces.

Beet Root Vegetable Salad

Nourishing Beet Root Salad

Ingredients:

  • 2 large potatoes (yukon or russet work best)
  • 3 large beets
  • 3 carrots
  • 3 lacto-fermented pickles (find recipe here)
  • 1 1/2 cup of sauerkraut (find recipe here)
  • 1-2 cups soaked and cooked cannelini beans or 1 can
  • 3 tablespoons avocado oil
  • 1 1/2 teaspoon Real Salt
  • Black pepper to taste
  • 3 sprigs of fresh dill or parsley
  • 2 tablespoons fresh scallions, chopped

Place washed potatoes, beets, and carrots in a pot and bring to boil. Reduce heat to medium and continue to cook until vegetables are fork tender. Check the carrots first as they will cook quicker and pull them out as soon as they are done. Continue to cook beets and potatoes, add more water if necessary. Alternatively, you can roast all these vegetables in the oven. For best results, cook these vegetables the day prior as they cut much cleaner when thoroughly cooled.

Chop all vegetables and pickles into small cubes (this chopper makes that job super quick). Add sauerkraut, beans (if using), oil, salt, pepper, and fresh greens and toss well. Add more salt if necessary (1 1/2 teaspoons is a good place to start but it will vary depending on the pickles and kraut used).

This salad is best enjoyed after all the flavors have been incorporated and infused together, 12-24 hours after making it. Stores well in the refrigerator up to a week.

Enjoy!

Nourishing Beet Root Salad

Anya is the founder and author behind Prepare & Nourish, a place where she shares her passion for traditional, healthy and delicious foods. She enjoys re-creating her deeply rooted Slavic recipes with nourishing ingredients all the while keeping her home and homeschooling their children. She and her husband love to share good food with good friends around their hand-crafted farmhouse table in Northern California. You can connect with Anya on Facebook, Instagram, Twitter, and Pinterest.

 

 

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