Earthy Lentil & Beetroot Salad
Of all the root vegetables, beetroot and sweet potato are my favourites which is used in this salad with lentils and goats cheese, seeds and herbs; a rich earthy combination.
There is a trend in health and wellness diets to eat oil-free. I agree it’s healthier to avoid using oils in frying and cooking even though extra virgin olive oil (EVOO) has a high smoke point of 210’C, and if oil is essential for frying or cooking then avocado oil with a higher smoking point at 250’C can be used with high heat. But to choose to eat oil-free in every area of your diet ignores the health benefits you could gain by using nuts, seeds and olive oil that are all great sources of omega-6 fatty acids and walnuts that are an excellent source of omega-3 fatty acids. These fatty acids are important for our inflammatory response, cell membrane structure, vision, brain health and development. We need fat to help protect our vital organs, synthesise hormones and keep us warm. Yet, it’s wise to be discerning when choosing which fats we consume, some fats are wonderful health promoting properties, while others help develop chronic diseases like obesity and cardiovascular disease.
Proponents for an oil-free diet have 3 important concerns:
Do oils cause you to gain weight? Though fat and oils are more calorie dense than carbs and protein, a little EVOO added to sautéed veggies and a salad dressing won’t add centimetres to your waistline. I often add a squeeze of citrus on my salad instead of EVOO, or add a little water to my frypan when sautéing.
Do oils cause cardiovascular disease? With heart disease being a major cause of death worldwide, satuated fats found in animal products and even in coconut solids that are linked to higher death rates should be limited and if possible, avoided. But olive oil, especially EVOO is an unsaturated fat and can improve risk factors to heart disease. While saying this, I’ll admit to preferring whole olives than the cold extracted oil.
Do oils cause inflammation? Inflammation is a hot topic with research pointing to it as a major player in causing disease. Though some wellness gurus claim processed vegetable oils contribute to inflammation, current research is inconclusive. Yet it appears that a healthy oil like olive oil protects the stomach from inflammation, slows down the aging process and acts as a lubricant in the digestive system to relieve constipation. Healthy oils do contain inflammatory fighting properties and instead of being empty calories are health promoting superfoods.
After considering science-backed health benefits of using healthy fats and oils, maybe it’s best to skip this fad. However, your doctor and/or registered dietition is the best person to discuss your dietary changes to help you decide the best diet for your individual needs.
Health benefits:
· Beetroot is a recommended vegetable, although they are in the "use sparingly" category because of their high carbohydrate levels.
· Although beets have the highest sugar content of all vegetables, most people can safely eat beetroot a few times a week and their greens in unlimited quantities, enjoying not only their sweet, earthy flavour but also their powerhouse nutrients that may improve your health.
· Beets lower blood pressure, boost your stamina, fight inflammation, posses anti-cancer properties, are rich in nutrients and fibre and great for detox of your blood and liver.
EARTHY LENTIL & BEETROOT SALAD
PB
400 g tin of lentils
3 cooked beetroot, chunked
2 spring onions, finely sliced
110 g goats cheese
handful of toasted pumpkin seeds
a sprig of mint, chopped
1 lemon juiced
extra virgin olive oil
Layer the lentils, beetroot and spring onions on the platter. Add dollops of goats cheese, a scattering of toasted pumpkin seeds and chopped mint. Drizzle with a little extra virgin olive oil and squeeze with lemon juice. Serve with beetroot hummus.
