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Beetroot, Carrot and Walnut Salad

Just looking at this vibrant, colourful salad makes you feel good!  It’s like summer on a plate!

Quick and easy to make, this salad is packed full of nutrients important for optimising our cognitive behaviour.

3 large carrots (about 170g) – peeled & coarsely grated 

2 raw beetroots (about 200g) – peeled & coarsely grated – keep the beetroot separate from the other ingredients otherwise everything will be red!

 I dessert apple – chopped (skin left on)

 50g /2oz chopped walnuts

 1 -2 tbsp chopped parsley

 1 large orange – juice and zest

 2 tbsp sunflower oil

 Black pepper to taste

 A few caperberries and a slice of orange to garnish (optional)

 
## Use disposable gloves when grating the beetroot to prevent staining your hands##

To make the dressing put the sunflower oil, orange juice and zest and parsley in a bowl and mix or whisk together.  Season with black pepper to taste.

Add the chopped apple and walnuts to the dressing and stir gently to mix thoroughly.

To serve arrange the carrot and beetroot on each plate.  Top with the apple and walnut mix and garnish with caperberries and slice of orange.

This quantity makes 4 small or 2 large salads.

You could add crumbled Feta cheese or a sliced hard-boiled egg to make into a more substantial meal.

Beetroot is high in nitric oxide which helps dilate the capillaries and increase bold flow to the brain.  This helps optimise oxygen and nutrient levels vital for optimising brain function.  A good source of fibre, beetroot also supports the bodies detoxification processes and the immune system.

Walnuts – studies have indicated that walnuts have a protective effect against oxidative stress and cell damage, thereby helping prevent cognitive decline.  They are a rich source of antioxidant nutrients, essential fats and other key nutrients.  And a walnut looks a bit like a brain too!

Carrots are one of the richest sources of beta carotene, which is converted by the body to vitamin A.  They are also a good source of vitamins C and E.  This high antioxidant status gives carrots an important role in preventing oxidative damage in the brain.