Beetroot and Walnut Salad – Light, Nourishing and Full of Fibre
If you’re looking for a colourful, crunchy salad that feels comforting yet fresh, this Beetroot and Walnut Salad is a fantastic choice. With the earthy sweetness of beetroot, the satisfying crunch of toasted walnuts, and the peppery bite of rocket or spinach, it’s full of flavour and beautifully balanced.
It’s rich in fibre, healthy fats and antioxidants, making it ideal for hormone support, digestion, and blood sugar balance – especially for women in their 40s and beyond.
Why This Recipe Supports Your Health Goals
Beetroot contains nitrates that help improve circulation and oxygen flow – great for energy, heart health and skin vitality. Walnuts provide omega-3s and polyphenols to reduce inflammation, and leafy greens give you a dose of magnesium, folate and fibre.
Plus, it’s quick to throw together and easy to adapt with whatever protein you’ve got to hand.
Ingredients (Serves 2)
2 medium beetroots, roasted or steamed and sliced (approx. 200g)
2 handfuls rocket or baby spinach (about 40g)
¼ cup (30g) walnuts, lightly toasted
1 tbsp olive oil
1 tbsp balsamic vinegar
Sea salt and black pepper to taste
Method
Roast or steam the beetroot until tender. Allow to cool slightly, then slice.
Toss the beetroot with rocket, toasted walnuts, olive oil and balsamic vinegar.
Season to taste and serve.
Nutritional Highlights (Per Serving – Approx.)
Calories: 220
Protein: 4g
Carbohydrates: 10g
Fibre: 4g
Fat: 18g
What to Serve It With (Protein Pairings)
This salad makes a great light lunch or side dish, but can also be a balanced main when paired with:
Grilled chicken or turkey
Poached or soft-boiled eggs
Crumbled feta or goat’s cheese
Roasted chickpeas
Cooked quinoa + hemp seeds
Smoked salmon
Lentils or white beans
It’s an easy, adaptable meal that works just as well for batch prep or a simple dinner for one.
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