Many people I speak to find it hard to think of new ideas for healthy lighter lunches (except for soup!) in the Autumn & Winter months and often feel like they don’t get enough of their 5-a-day in comparison to summer where salads, fruits and vegetables were more regular as part of a refreshing snack or meal.
Using some seasonal ingredients, this salad has a delicious combination of both earthy, sweet and nutty flavours to bring a change from your regular sandwich or soup.
What are some of the health benefits?
- Beetroots and plums contain lycopene, which gives veggies their red and purple colour and is known to have antioxidant properties to support health.
- Cannellini beans are a good source of plant-based protein, fibre and are particularly rich in copper, folate, and iron. Amino acids are the building blocks of protein, which play an important role in many bodily processes, including muscle building and nutrient transport.
- Carrots are high in carotenoids, including alpha and beta-carotene, which are converted into vitamin A in the body and helps to produce red blood cells, promotes good vision and is important for growth and development. Carrots are also a good source of several B vitamins, as well as vitamin K and potassium.
- Hazelnuts and olive oil provide a fantastic source of unsaturated fats to support our heart health. Hazelnuts also contain vitamin B6, folate, phosphorus, potassium and zinc. Additionally, they are also a rich source of vitamins and minerals like vitamin E, manganese and copper.
As can you see – this salad is not only super quick to make, but also provides a variety of vitamins & minerals, it’s also a fantastic source of fibre too. With five different plant-based ingredients, it can also support an increase in the diversity of microbes within the gut to support general gut health and overall well-being!
𝐈𝐍𝐆𝐑𝐄𝐃𝐈𝐄𝐍𝐓𝐒 (Serves 2) 👩🏻🍳
✔️ 1 tin of cannellini beans (drained & rinsed)
✔️ 2 carrots, peeled and sliced into thick batons
✔️ 2 medium-sized beetroots
✔️ 2 small-medium plums, cut into thick slices
✔️ 4 handfuls of kale
✔️ 30g chopped hazelnuts
✔️ 2 tbsp extra virgin olive oil
✔️ A pinch of salt & pepper to season
1️⃣ Preheat the oven to 180c and then add the carrots to a baking tray alongside 1 tbsp of the olive oil and a pinch of salt and pepper – roast for 15 minutes.
2️⃣ Then, add the beetroot and plum slices and roast for a further 20 minutes until the carrots are softened.
3️⃣ Meanwhile, microwave or steam your kale to soften and add to two bowls, drizzle over 1/2 tbsp of olive oil over each and a pinch of salt and pepper to season, mix in with your hands to coat the kale.
4️⃣ After the further 20 minutes is up, add the cannellini beans to the baking tray to roast with the vegetables for a further 10 minutes.
5️⃣ Add the vegetables/ beans when cooked to the kale and top with a handful of chopped hazelnuts on each.
6️⃣ Serve right away or keep in an airtight container for tomorrow’s lunch. Enjoy!!
I hope you love these recipes as much as I do!
If you make them, please do tag me on Instagram @nicsnutrition!