Heart Healthy Wholesome Salad

Heart-healthy foods are essential for supporting cardiovascular health. Beetroot, rich in nitrates, helps lower blood pressure and improve circulation. Olive oil, walnuts, and avocado are all excellent sources of omega-3 fatty acids, which help maintain healthy blood lipid levels, reduce inflammation, and support overall heart function. Together, these foods work to improve circulation, reduce cholesterol, and promote a healthy heart, all this while satisfying our taste buds too!

Vegetarian | Gluten Free

Ingredients

2 medium fresh beets 
4-5 cups leafy greens (kale, spinach and/or rocket) 
2 tbsp chopped fresh herbs (parsley, basil or mint are great options) 
¼ cup walnuts (slightly crushed) 
2 tbsp pumpkin seeds 
1 cup cooked & cooled quinoa 
¼ cup crumbled cheese (feta, goat, or cashew for dairy-free option) 
¼ cup pomegranate seeds 
1 ripe avocado (sliced) 

Dressing

1.5 tbsp apple cider vinegar 
2 tbsp extra-virgin olive oil 
1 tsp dijon mustard 
1 tbsp maple syrup 
1 garlic clove (minced) 
Salt & pepper to taste 

Instructions

1. Roast the Beets: Preheat your oven to 200°C. Wrap the beets individually in foil. Roast them for 45–60 minutes, depending on their size, until tender (you can test by poking a fork through). Let them cool slightly, then cut them into cubes. 

2. Prepare the Quinoa: Cook the quinoa according to package instructions. Once cooked, fluff it with a fork and let it cool. 

3. Toast the Pumpkin Seeds: in a dry skillet over medium heat for 2–3 minutes until they’re lightly browned and aromatic. Set aside. 

4. Prepare the Avocado: Slice or cube the avocado just before serving to prevent it from browning. 

5. Make the Dressing: In a small bowl or jar, whisk together the olive oil, apple cider vinegar, Dijon mustard, maple syrup, garlic, and a pinch of salt and pepper. Add water a little at a time if the dressing is too thick, until it reaches your desired consistency. Taste and adjust seasoning, if needed. 

6. Assemble the Salad: In a large bowl, combine your leafy greens (spinach, kale, or rocket), fresh herbs, quinoa, roasted beets, and pomegranate seeds. Drizzle with the dressing and toss gently to combine. 

7. Add Toppings: Top the salad with slices of avocado, crumbled feta (or cashew cheese), roasted pumpkin seeds, and more pomegranate seeds for that pop of color and texture. 

8. Serve & Enjoy!

We hope you love this recipe! Remember to tag @aesarahealth if you give it a try!