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Nicky’s recipe of the month – Beetroot, Fennel and Orange Salad
September 12th, 2019
This Recipe comes from Riverford who do home delivery of Organic vegetable boxes, hope you like it as much as I do!
Beetroot, Fennel and Orange Salad
Preparation time 10 minutes
Cook time 50 minutes
4 large beetroots
Small red onion
1 orange, zested and juiced
1 fennel bulb
Pinch brown sugar
½ garlic clove, finely chopped
1 tsp fennel seeds
Small bunch dill, chopped
Preheat oven to 190 C Gas mark 5.
Peel the onions and the beetroot and cut each into stout wedges.
Place into a roasting tray and add half the orange juice, a good glug of olive oil, 1 tblsp. balsamic vinegar and salt and pepper. Cover with foil and roast for 40 minutes until tender.
Meanwhile trim and finely slice the fennel. Once the beetroots have cooled down a little, use the liquid left in the pan to form a dressing: first add a dash a dash of balsamic and orange juice to lift the acidity, then a pinch of sugar for sweetness, more olive oil to lengthen it and salt and pepper to bring out the flavour. Finally add the orange zest, garlic, fennel seed and dill. Mix vigorously and leave to sit for a few minutes before serving.
Research into the benefits of beetroot have found it can lower blood pressure and improve exercise performance levels. This is thought to be due to its inorganic nitrate levels. While beetroot provides the body with iron and folate the addition of the orange juice complements it with good levels of vitamin C and vitamin A.
By Nicky Seabrook, Nutritionist
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