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Beetroot and apple salad with lentils, brown rice and walnuts

This vibrant and filling sweet, sour and earthy salad is a meal in one

10 mins
10 ingredients
$3 / person
Beetroot and apple salad with lentils, brown rice and walnuts

Credit: Love My Salad


Ingredients

  • 1 cup cooked brown rice, cooked according to directions on packet
  • 1 cup cooked lentils, cooked according to directions on packet
  • 4 small pre-cooked beetroots, cut in half and sliced
  • 2 apples, cut in half, remove core and slice thinly
  • 3 spring onions, slice thinly
  • 1 handful walnuts
  • 50g rocket leaves
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • 4 tablespoons olive oil

It’s this easy

  • Lightly pan fry the beetroots, apples and spring onions on a low heat with a little oil.
  • In a bowl combine rice and lentils with beetroot mixture.
  • Whisk together mustard, honey and olive oil. Pour over the salad.
  • Top with rocket and walnuts.

Tweaks

  • Add some thyme to the dressing and crumble some fetta on top of the salad.

Allergies

Contains: Dairy, Nuts, Soy, FODMAPs.
Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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