Last year, I had the pleasure of meeting Andrea Beaman at my National Association of Nutrition Professionals (NANP) conference in Arizona. I also had the opportunity to follow several of her classes and worked with her as a private coach. Everything I have learned has been very enlightening not only for self-knowledge but also I can share with others.
I love eating salads. When it comes to beets, I usually roast or pickle but Andrea’s Recipe is now one of my go-to recipes. While I love cooking and have cooked beets in different ways; this option is exceptional. I personally call it my blood builder salad. Thanks, Andrea for sharing your Cleansing Beet/Apple/Fennel Salad
Let me introduce you to the three stars of this salad: beets, fennel, and apples.
Beets contain phytonutrient pigment. They are particularly high in folate, a vitamin B supplement for heart health, and essential for normal tissue growth. Beets contain free-radical manganese and copper, energy-producing iron, bone-building phosphorus, and sleep-promoting tryptophan. Beets contain about 74 calories per cup per serving. Some other benefits of beets are it may promote optimal health and heart health.
Fennel contains many health-promoting antioxidant phytonutrients. One of the unique phytonutrients, anethole is the primary component of its volatile oil and functions not only as an antioxidant but also an anti-inflammatory compound. Vitamin C found in fennel has antimicrobial properties and is also needed for the proper function of the immune system.
Apples are rich in antioxidants nutrients including vitamin C. They are also packed with plenty of soluble and insoluble fiber. This a convenient on-the-go snack. Apples are low in calories. One medium apple contains about 81 calories. Some other benefits that apple may provide are: promote heart health, digestive health, lung health, and optimal health.
1 whole small beet (peeled)
1/2 fennel bulb
1 apple (granny smith) cored
1 Tbsp olive oil
1 Tbsp lemon juice
Sea salt (pinch)
1. Using a box grater, grate the beet, fennel, and apple.
2. Add olive oil, lemon juice, and a pinch of salt.
3. Combine … allow the salad to sit for about 3-5 minutes then enjoy.
This portion is what I typically used for one serving. Some ways I have had it was as a side salad but it is filling enough for a meal as well, so I had it for lunch some days and a late breakfast other days. If fennel is hard to get your hands on I certainly still recommend you try this recipe instead substitute for 1 Tbsp fennel seeds instead, these may be easier to find. Apple preference is Granny Smith however any other green or yellow apple will do just fine such as Golden Delicious. Try this recipe and let me know what you think!
Mateljan, G. (2007). The world’s healthiest foods: Essential guide for the healthiest way of eating. Seattle, WA: George Mateljan Foundation.