- Beets are rich in minerals, folic acid, and nitrates, so much so that they are called "edible blood transfusions" and can be expected to help relieve fatigue and improve blood flow.
- A chopped salad where all ingredients are cut into bite-sized pieces. Easy to eat with a spoon, convenient for lunch boxes and potlucks.
- The dressing is mayonnaise-based and creamy. You can also adjust the calories by substituting yogurt or vegan mayo.
- Example arrangement: Shrimp → chicken breast, add your favorite nuts and grains to increase satisfaction.
Chopped beet salad — a colorful and nutritious dish
Introducing a chopped salad recipe featuring beets. When we tried it, the sweetness of the beets and the creaminess of the avocado blended well with the dressing, making it even more satisfying than it looked. Beets contain minerals such as sodium, potassium, calcium, iron, and folic acid, and are sometimes referred to as an "edible blood transfusion." In addition, nitrates convert to nitric oxide (NO) in the body, widening blood vessels, and are expected to help recover from fatigue and improve endurance (however, if you are taking medication, please consult your doctor).Ingredients and preparation
Ingredients (for 2-3 people)
- Boiled beets: 200g (if using raw beets, boil or roast them and peel them)
- Avocado: 1 piece
- Cucumber: 1
- Radish: 5 pieces
- Purple onion: 1/2 piece
- Broccoli sprouts: 1 box
- Sunny lettuce: 3 pieces
- Boiled shrimp: 5 pieces (or steamed or grilled chicken breasts are also OK)
Dressing
- Mayonnaise: 4 tablespoons (we often use "Yoshida's mayonnaise", but you can use it to your liking)
- Apple cider vinegar: 2 teaspoons
- Garlic (chopped): 1 clove
- Dill and sage (chopped): 2 tablespoons combined
- Salt: a little
Preparation tips
If all the pieces are about 1cm square, the texture will be uniform and it will be easier to eat. Sprinkle avocado with lemon juice or apple cider vinegar immediately after cutting to prevent discoloration. Cut off the roots of broccoli sprouts.
How to make (easy steps)
1. Cut
Cut the boiled beets, avocado, cucumber, radish, and purple onion into 1cm cubes. Cut the sunny lettuce into bite-sized pieces and the shrimp into thirds.
2. Making the dressing
Blend mayonnaise, apple cider vinegar, garlic, chopped dill and sage, and salt in a mixer or blender until creamy. It will be more delicious if you let it sit in the refrigerator for 2 to 3 hours to allow the flavors to meld, but if you don't have time, you can use it right away.
3. Arrangement
Arrange the cut ingredients in a bowl or platter, and just before serving, sprinkle with the dressing and toss well. If you mix it with a spoon while eating, you can enjoy a variety of toppings in each bite.
Tips for arranging, storing, and eating
Arrangement example
- If you want to increase protein: add boiled chicken, roasted chicken breast, boiled eggs, or canned tuna for a more satisfying meal.
- If you want to make it lighter: Replace half of the mayonnaise with Greek yogurt for a sour and refreshing taste. Vegans can substitute vegan mayo.
- Add texture: Sprinkling nuts such as pumpkin seeds or walnuts adds flavor and nutrition.
Storage tips
We recommend storing the dressing in a separate container and mixing it just before eating. If you make it ahead of time, the avocado will discolor easily and the overall texture will become soft, so if possible, eat it all within the same day.
Points to note
Consuming large amounts of beets may cause a condition known as beeturia, which causes reddish urine and stools, but it is harmless. Also, consult your doctor if you are taking medications such as antihypertensive drugs or have any special health conditions.
Summary
Chopped beet salad is a dish that is colorful, nutritious, and easy to eat. When we tried it, we found that the balance of textures and mayo-based dressing go well together, making it a great addition to your everyday dining table. You can customize it to your liking by replacing shrimp with chicken, adding nuts or grains, and enjoy it without getting bored. Perfect for a busy morning brunch or a potluck party. Please try making it once.
Disclaimer: This article is intended to provide general information and is not intended to provide a professional medical or nutritional diagnosis. If you have a specific medical condition or are taking medication, or if you are pregnant or breastfeeding, please consult your doctor or nutritionist before using this recipe.