Raw beetroot salad: A vibrant boost for heart and immunity

Every new year, I begin with healthy meals, and for lunch, I serve a raw beetroot salad. Not only does it strengthen the body, but it's also delicious and looks stunning on the plate.

Beetroot is known not only for its intense colour but especially for its health benefits. It contains betaine, which has antioxidant properties and helps to neutralise free radicals. Its presence may slow down ageing processes and protect against chronic diseases. Additionally, these red vegetables are rich in vitamin C and B vitamins, which strengthen the immune system and improve skin condition.

Although not popular, raw beetroot is definitely worth adding to your diet. Fresh vegetables contain more vitamins, minerals, and antioxidants that help combat the harmful effects of free radicals. Raw vegetables also contain more fibre, which cleanses the intestines of unnecessary substances and provides a feeling of fullness.

Regular consumption of beetroot positively impacts heart health. The nitrates they contain convert into nitric oxide, which dilates blood vessels, thereby improving blood flow. This vegetable is especially recommended for people with high blood pressure. Due to the betaine content, beetroot also supports proper liver function. Kvass made from them additionally boosts immunity, protecting against infections.

Unfortunately, beetroot alone, although very healthy, is not enough to make the salad tasty. Only when combined with red onion, apple, and pickled cucumber do they gain flavour and intensity. The whole is complemented by a delicate dressing made from olive oil and lemon juice with a hint of honey.

Ingredients:

• 3 medium beetroots,
• 1 red onion,
• 1 apple,
• 1 carrot,
• 1 clove of garlic,
• 2-3 pickled cucumbers,
• about 30 ml lemon juice,
• about 30 ml olive oil,
• 1 teaspoon of honey,
• ¼ teaspoon of salt,
• ¼ teaspoon of freshly ground black pepper.

Instructions:

1. Wash and peel the beetroots and carrot. Then grate them on a coarse grater. Grate the pickled cucumbers as well.
2. Add the grated apple and finely diced onion.
3. Peel the garlic clove. Press it through a garlic press or chop finely. Add it to the bowl with the vegetables.
4. Mix the olive oil with lemon juice and honey. Add salt and freshly ground black pepper.
5. Pour the dressing over the salad and mix thoroughly.