Beetroot Salad Recipe

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beetroot healthy Nutrients

Beetroot salad is rich in nutrients, low in calories, and antioxidants. These specifications make it a unique and healthy vegetable to eat. The beetroot reddish-purple color is the result of betacyanins in it. Beetroot is also a very good source of iron, vitamin C, vitamin B6, and folate. The latter has important roles in our body. It helps the cells to grow and function properly. It assists the body to create new proteins and to form new red blood cells. I experienced firsthand the benefits of this vegetable. Like most people who have been diagnosed with an advanced stage of cancer, I had to go through 28 sessions of radiations combined with Xeloda pills (150 mg 6 tablets a day). During the treatment, I started eating and juicing beetroots. Against all the odds, my blood results, including my hemoglobin (13 grams per deciliter), kept their normal levels to the end of the treatment. Therefore, if you are going through the same path I have been through, add this vegetable to your diet. In addition to its vast nutritional properties, everyone can afford it. The following salad is very easy to make and very delicious. My only advice is to eat it with moderation.

Check out this healthy salad

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Beetroot Salad Recipe / Ingredients

3 medium-sized fresh beetroots ¼ cup tahini 1 handful parsley 1 lemon or to taste ¼ teaspoon salt or to taste

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Beetroot Salad Recipe / Directions for the Beatroots

Wash in running water while gently scrubbing the roots. If your choice is to boil, put the beetroots in a pot and cover with water by 1 inch and boil for 25 minutes. Once ready, peel and cut in squares or thin pieces. If your choice it steaming, peel and cut in squares then steam for 15 minutes. Transfer onto a plate.

Beetroot Salad Recipe / Directions for the Sauce

Mix the lemon with tahini until the color change to ivory. Add 1 or 2 tablespoons cold water if the mélange is thick. Add the parsley to the sauce then pour it over the sliced beetroots.  

Tips & Food Safety Recommendations

  • Always choose fresh, firm, and bright beets
  • Pick out smaller or medium-sized beets
  • Separate the green leaves from the roots. The leaves absorb the nutrition and moisture from the roots
  • Wash thoroughly to remove any soil, dirt, or pesticides
  • Do not freeze. Freezing decrease the quality of taste
  • Eat in moderation
  • Boiling will deactivate most of the vitamins and minerals in the bit roots.
  • Steaming is the best way to preserve the nutrients in all vegetables.

beetroot-salad-nutrition-facts*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Always store at 45 °F to 55°F or  7°C to 12.8°C

You can get food poisoning from any product when surfaces are contaminated with pathogenic bacteria, from mixing meat products with vegetables or using contaminates utensils (cross-contamination). Food can be also contaminated if the one who is handling food does not wash their hands properly. Carriers of Hepatitis A, staphylococcus aureus, or other pathogens also can contaminate food.

Most common bacteria are Salmonella, Staphylococcus aureus, Escherichia coli. The presence of microbes, in tahini, has been attributed to several reasons. The pathogens linked to the microbial quality of sesame seeds are the result of poor hygiene, sanitation, improper processing, and storage conditions.

They can be contaminated when handling food without hand washing after a trip to the washroom, or through cross-contamination from other foods, utensils, or knives.

Salmonella species and E. coli.

In Finland 2010, raw beetroots consumption has been linked to 7 outbreaks. All registered cases were associated with gastrointestinal illness. The median time for the onset of the symptoms was 40 minutes. The symptoms lasted up to 5 hours. The investigation did not find common foodborne pathogens or toxins. Pseudomonas fluorescens was detected in several beetroot samples, but its effect on human health is still unknown.

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                   Sali                
Health Professional & Cancer Survivor & Blogger

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