You know how we crave summer during winter? Well, this simple Beet Salad with Maple Candied Seeds is so delicious, you’ll forget for a brief moment that it’s cold outside. haha It’s really simple, but so fresh and flavourful. I ate it 4 times in the same week. Yum!
If you have your own canned beets, use those, but it’s fine if you want to use a ready-made marinated beet from the store. You could also simply peel and slice a couple of beet roots, cook them in boiling water until tender (not overcooked), then drain and mix right away in a mix of 50:50 apple cider vinegar and water, along with a teaspoon of sugar or maple syrup. Put in a container and let cool in the fridge overnight. Voila! You’re left with a quick version of marinated beets. It’ll keep in the fridge (in an airtight container like a mason jar) for several weeks.
Beet Salad with Maple Candied Seeds – Health Benefits
This recipe uses sunflower and pumpkin seeds along with the more traditional pecan. That’s because seeds are pretty awesome and packed with good nutrition like essential fatty acids, vitamin E, and amino acids necessary for our body to absorb other nutrients, function and perform properly. Seeds are also usually less expensive than nuts, so it’s nice to mix-and-match seeds and nuts together to stretch your dollar and eat a more varied diet at the same time.
Beetroots are also pretty amazing. It’s funny because the classic red beet that we think of is also excellent to provide the nutrition our body needs to produce more red blood cells, like iron, potassium and manganese, but recent studies also showed that beets contain the protein hemoglobin, which is necessary in red blood cell formation. Isn’t that amazing? Who would’ve thought that beetroot had protein, right? For women, it can be beneficial to enjoy a few vegetable juices containing a large portion of beet during their monthly cycle, or even enjoy a few delicious salads like this one! Yum!
Plants are quite amazing and beneficial for our health, plus they taste delicious!
Beet Salad with Maple Candied Seeds | Vegan
A quick recipe for Beet Salad with Maple Candied Seeds that is made in just a few minutes and will blow your mind! Great side dish!
- 1/2 head organic green lettuce washed
- a few handfuls of baby arugula
- 1/4 cup raw unsalted sunflower seeds
- 1/4 cup raw unsalted pumpkin seeds
- 1/4 cup raw pecans
- 1 cup pickled/marinated beets cut in bite-size
- 2 Tbsp pure maple syrup or raw honey
- 1 Tbsp maple syrup
- 1/4 cup apple cider
- 1/2 cup extra-virgin olive oil
- 1 Tbsp grainy mustard or Dijon mustard
- pinch of sea salt and black pepper to taste
- In a large pan over medium heat (no oil), toast the seeds and pecans for a few minutes, mixing them often. You want them just lightly toasted in order to keep most of the nutrients, but just enough to develop a nice nutty taste.
- Remove from heat and drizzle the maple syrup (or honey if you prefer) on top. Mix right away with a spoon so that all the seeds and nuts are coated. Transfer to a plate to cool off.
- Put the chopped salad leaves and baby arugula in a large bowl.
- Add the chopped beets and break pieces of the toasted seed mixture on top.
- Drizzle with the salad dressing. Serve immediately.
If you want, serve with some organic creamy goat cheese (optional).
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 282kcal | Fat: 25g | Saturated fat: 3g | Sodium: 111mg | Potassium: 228mg | Carbohydrates: 12g | Fiber: 2g | Sugar: 9g | Protein: 3g | Vitamin A: 47.6% | Vitamin C: 5.9% | Calcium: 4.4% | Iron: 8.9%