This holistic nutritionist recommends colorful salads. I have to admit that I’m not a huge fan of green salads. I have plenty of clients who eat a salad every day for lunch. Not me. Lettuce bores me. I’m more likely to enjoy an arugula salad. I’m all about flavor. And, I don’t want to have to drench the greens in a caloric dressing to make them palatable.
This Holistic Nutritionist Likes Vegetable Salads
That’s why this holistic nutritionist is more likely to eat a vegetable salad sans greens. I like this beet, carrot and pistachio salad because it contains three nutritious and flavorful foods and looks beautiful on the plate.
Holistic Nutritionist Recommended Alternative Salad
I’m describing this holistic nutritionist recommended “alternative salad.” As you will see, it is bereft of salad greens. Instead this healthy salad features golden beets and purple carrots and gets a healthy dose of fats and fiber from pistachio nuts.
Beets are high in immune-boosting vitamin C and fiber. They are also a good source of essential minerals like potassium, which is important for healthy nerve and muscle function and manganese, which is good for your bones, liver, kidneys, and pancreas. Beets also contain the B vitamin folate, which helps reduce the risk of birth defects. I like the golden beets because they won’t stain your hands when you remove the skins.
Purple carrots‘ unique color reflects their healthy phytochemical constituents. Not only does the Purple Haze variety have the vitamin A and beta-carotene of ordinary carrots, it’s also rich in anthocyanins, the antioxidant compounds that give blueberries their distinctive color and superfood health benefits. Plus, they look pretty!
A 1-ounce serving of pistachios, or about 49 kernels, provides you with 13 grams of fat. Eleven of those grams are from healthy monounsaturated or polyunsaturated fats, while only 2 grams are from saturated fat.
According to a review of studies of pistachios, published in 2016 in Nutrition Today, research suggests that consuming these tiny nuts may support hearth health by raising “good” HDL cholesterol and lowering “bad” LDL.
In addition, pistachio consumption is associated with lower blood pressure. A review of clinical trials published in the American Journal of Clinical Nutrition in 2015 found that, among all tree nuts, pistachios show the greatest potential to reduce both systolic and diastolic blood pressure numbers.
Beet, Carrot and Pistachio Salad
Ingredients (6 servings)
• 2 pounds golden beets, trimmed (about 4 medium)
• 1/2 cup thinly vertically sliced red onion
• 2 purple carrots, thinly diagonally sliced
• 1/4 cup chopped roasted unsalted pistachios, divided
• 2 tablespoons very coarsely chopped fresh dill, divided
• 3 tablespoons fresh orange juice
• 2 tablespoons olive oil
• 1 tablespoon white wine vinegar
• 1/2 teaspoon black pepper
• 1/4 teaspoon kosher salt
1. Preheat oven to 400°F.
2. Wrap beets in foil; bake at 400°F for 1 hour or until tender. Cool beets slightly; peel and cut into wedges.
3. Combine beets, onion, carrots, 2 tablespoons pistachios, and 1-1/2 tablespoons dill in a medium bowl.
4. Combine orange juice, oil, vinegar, pepper, and salt in a small bowl, stirring with a whisk until smooth.
5. Add juice mixture to beet mixture; toss gently to coat.
6. Arrange beet mixture on a platter.
7. Sprinkle with remaining 2 tablespoons pistachios and remaining 1-1/2 teaspoons dill.
Nutrition (per serving)
• Calories 151
• Fat 7g
• Protein 4g
• Carbohydrates 20g
• Fiber 6g
Click here to get the full recipe recommended by this holistic nutritionist.