By Buffy-Ellen Gill from Be Good Organics.
Did you see our “5 with…” interview with Buffy? You can read it here.
Buffy always uses certified organic, local and fairly traded ingredients wherever possible.
*Dried and activated if you have them, otherwise lightly toast as per the instructions below.
- Wash and scrub the beetroot and carrots, and slice off any rough bits. You don’t need to peel them, especially if they’re organic, as a lot of nutrients are in fact in the skin. Slice them into match-sticks by slicing them thinly (do the carrots on a diagonal), then grab a bunch of slices and lay them flat and chop into match sticks. Now that’s the hard way – if you have a grater you can also use that, or easier still a food processor with a grating attachment or chopping function. I’ve sliced them manually above though to show you it can be done (and looks quite nice!).
- Thinly slice the red onions and mix together with the remaining ingredients, reserving a few mint leaves, seeds and raisins to sprinkle on top. If you’re using dried and activated seeds they’ll be crunchy already so add as is, otherwise pop your seeds in a pan on low heat for 5 minutes, shaking regularly until they just start to go brown and aromatic.
- Blend the dressing ingredients in a blender until smooth, then mix through the salad.
- Sprinkle with reserved mint, seeds and raisins and serve!
This salad is super forgiving, with a tonne of different variations you can try. Here are some of my favs (so if you don’t have everything in the original recipe in your cupboard right now, you’ll no doubt have at least some of the below!):
- Beetroot & Carrot – sorry, can’t change these my friend, these are critical
- Red Onion – swap with sliced spring onion
- Raisins – exchange for sultanas, currants, sliced dried figs, or freshly sliced apple or pear (add these at the last moment so they don’t go brown).
- Mint – switch for coriander/cilantro – I love this version too, but the mint in our garden seems to grow a lot easier than our coriander so mint it normally is!
- Seeds – either just use pumpkin or sunflower, swap one for sesame, or swap the lot for toasted walnuts (yum!). Walnuts are high in omega 3 essential fatty acids as are pumpkin seeds, so it’s a great idea to include at least one of these.
- Dressing – switch to a lemon dressing, by swapping the orange and balsamic to lemon and apple cider vinegar respectively.
- Oils – I love to use a combo of olive oil and omega 3 oils in my dressings, as it gives you the classic flavour from the olive oil, as well as the skin, hair and cellular health benefits of omega 3s. This helps to balance your ratio of omega 6 to 3 essential fatty acids, the former of which we are normally too high in. If you don’t yet have a bottle of omega 3 oil in your fridge (this chia seed, flaxseed and sacha inchi oil are my three favourites), then using all olive will still be fine. I highly recommend getting a bottle of omega 3 oil though, it’s one of my top nutritional essentials for a healthy plant-based pantry! You can find the three I recommend in our store here.
Source: Buffy Ellen, Be Good Organics