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Beetroot Salad with Fresh Mint Red Onion and Goat Cheese 

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Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.
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If I was stranded on a desert island and could only have one salad to eat for the rest of my life, this Beetroot Salad with Fresh Mint, Red Onion, and Goat Cheese would be my choice.

This salad checks all the boxes! Crisp greens, paired with the earthy flavour of beetroot and fresh mint, layered with soft, tangy goat cheese and tossed in a honey dijon dressing for hint of sweetness.
 
Just trust me on this one; you're going to love it! 

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​CAN I MAKE THIS SALAD AHEAD OF TIME?
For best results, I roast or steam the beetroots a few hours before, so they have time to cool before assembling the salad. 

Once the beetroots have cooled to room temperature, I peel and dice them into large chunks. I then combine the beetroot with the sliced red onion in a large bowl, and toss with half the honey dijon dressing. Stir to ensure everything is well coated. Then place the bowl in the fridge to marinate while you prep the other ingredients. 

In a large serving bowl, I assemble the salad ingredients one layer at a time. Start with a layer of your favourite greens, then gently spoon the beet and red onion mixture over the top. Sprinkle with fresh chopped mint and top with crumbled goat cheese. Just before serving, drizzle the remaining honey dijon dressing over the top. 
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HERE'S WHAT YOU'LL NEED 
In addition to some cooked beetroot, you will need a small red onion, a handful of fresh mint, and your favourite kind of goat cheese. For the dressing, it's just a bit of olive oil, balsamic vinegar, dijon mustard, honey, salt, and pepper. 
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Keely Fraser, PDt.  PhD. 
 Registered Dietitian 
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​INGREDIENTS

1/2 cup rolled oats
1 1/2 cups cooked kidney beans, rinsed and drained
1 egg
2 tbsp (30 mL) low-sodium soy sauce
1 tbsp (15 mL)  peanut butter
2 cloves garlic, crushed
2 tsp (10 mL) ground cumin
1/2 tsp (2.5 mL) mild chili powder
1/4 tsp cinnamon
1/4 tsp sea salt
fresh ground black pepper, to taste ​
1 1/2 cups cooked quinoa
1 cup cooked sweet potato, mashed 
1/2 cup packed fresh cilantro, washed and chopped

Curry Mayo 
1/2 cup mayo 
1/2 tsp curry powder 
1 tsp fresh lemon juice 
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Beetroot Salad with Red Onion, Fresh Mint and Goat Cheese  

Recipe Makes:  
Prep Time: 10-15 minutes
Cook Time: 1 hour 
Difficulty: Easy Peasy
This is Beetroot salad combines some of my favourite flavours and textures, into one delicious dish!  You can enjoy this salad as a yummy side dish or on it's own as a light meal. 

Crisp seasonal greens, combined with the earthy flavour of beetroot, tangy goat cheese, fresh mint and a hint of sweetness. It's divine! 




INSTRUCTIONS 

1. With a knife, pierce a few holes in the skin of the sweet potato. Place the sweet potato (skin on) in the microwave. Cook on high for 6-10 minutes. Sweet potato is ready when it feels soft to squeeze, and you can easily pass a knife through the flesh. Depending on the size of the potato, it may need more or less time to cook through. Discard the skin and mash it up in a small bowl. Set aside. 

2. In the food processor or blender, grind the rolled oats to a coarse flour, then transfer to a large bowl and set aside. 

3. In the food processor or blender, combine kidney beans, egg, soy sauce, tahini, garlic, cumin, chili, cinnamon, salt, and pepper. Pulse until just combined. The consistency should be chunky, so you can still see bits of the beans. 

4. Transfer the bean mixture to the bowl with the oats. Add quinoa, sweet potato, and cilantro and mix with a fork until well combined. 

5. Using your hands, divide the mixture into six pieces and form each one into a burger patty. 

6. Heat olive oil over low to medium heat in a large non-stick pan. When the pan is hot, add the burgers. Cook for about 7 minutes per side until a nice golden crust forms on the bottom, and the burger feels solid enough to flip.

7. Top with curry mayo, plus all your favourite burger toppings and enjoy!

Curry Mayo: Combine mayo, curry and lemon juice in a small bowl, and mix well. Chill until ready to serve. 

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Keely Fraser, Ph.D., P.Dt. 
Keely Fraser is a Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information, check out Keely's bio here. 
Nutrition Counseling and weight management programs. The information on this site is intended to inform, not prescribe.      
​For diagnosis and treatment medical and health related concerns, please seek the advice of a qualified physician. 


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