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Swami SivanandaSwami Vishnu

Hurricane Dorian Relief - Benefit concert

Beet, Carrot, Watercress Tricolor Salad

From the Sivananda Yoga Cookbook

This refreshingly healthy Beet, Carrot, Watercress Tricolor Salad draws on three powerfully beautiful and nutritious vegetables.

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas).

Most of the benefits of carrots can be attributed to their beta carotene and fiber content. This root vegetable is also a good source of antioxidant agents and is rich in vitamin A, Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Watercress contains a high concentration of Vitamin C and Vitamin K as well as dietary nitrate and a storehouse of many natural phytonutrients. It is antioxidant rich and an excellent support for boosting immunity and healthy thyroid function

Beet, Carrot, Watercress Tricolor Salad

Ingredients

Red — Beet Salad
4 raw beets, grated
1 generous cup sunflower seeds, toasted
1 Tbsp fresh thyme or tarragon, chopped
1 cup eggless mayonnaise

Green — Watercress Salad
1 cup walnut pieces
1 bunch watercress, trimmed
1 green bell pepper, cored, seeded, and sliced
juice of 1 grapefruit
½ cup olive oil
salt and pepper to taste

Orange — Indian-Style Carrot Salad
2 carrots, shredded
1 tsp salt (optional)
1 Tbsp raw unsalted peanuts
1 Tbsp oil
½ tsp cumin seeds
½ tsp black mustard seeds
1 tsp sesame seeds
pinch of ground coriander
¼ tsp cayenne pepper
1 tsp lemon or lime juice
2 Tbsp fresh cilantro, chopped

Directions

Beet Salad
1. Combine all the ingredients

Watercress Salad
1. Heat a heavy skillet and toast the walnuts over high heat until brown; leave to cool.
2. Mix the toasted walnuts with the watercress and green bell pepper.
3. In a separate bowl, combine the grapefruit juice, olive oil, salt and pepper.
4. Pour the dressing over the watercress mixture.

Carrot Salad
1. Place the carrots in a bowl and stir in the salt.
2. Toast the peanuts in the skillet, stirring constantly, until they turn a darker color and give off a rich aroma. Leave the peanuts to cool and grind them coarsely or crush with a mortar and pestle.
3. Heat the oil in a small pan and toast all the seeds until they “pop.”
4. Add the ground coriander and cayenne pepper to the seeds and cook for 1 minute, stirring constantly.
5. Stir the mixture into the carrots, along with the peanuts, lemon or lime juice, and chopped cilantro.

Arrange each salad attractively on a large serving platter, keeping them separate. Enjoy!

*****

Interested in food and nutrition? Take a look at our Healthy Eating, Nutrition & Cleanse programs.

Still Hungry? Find more recipes here.

 

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