Living Roots Rainbow Salad (trust us!)

Blog post

Prep time: 10 minutes

Serves: 3-4

This is our wildly popular Living Roots Salad salad. Our members rave about how good it is (even the sceptics!!) We have some major protein contributions from the synergy of quinoa and almonds. Quinoa is a powerhouse of protein in comparison to all other grains, and combining quinoa with almonds brings a complete protein to the table, which is particularly important for those not eating meat, eggs, or dairy. This salad also features fennel, beets, and kale: all highly nutrient dense and high in fibre. Fennel is both traditionally and medically recognized as a digestive aid. Beets support the blood, help with constipation, and the pigment called betacyanin is a potent anti-carcinogenic. Kale is popular for a reason with its extreme nutrient density including high amounts of antioxidants & chlorophyll which protect your body from disease, immune boosting vitamin C and bone strengthening calcium. So relish this delicious & health-giving meal!

Print Recipe

Living Roots Rainbow Salad

  • Prep time: 10 minutes
  • Serves: 3-4

Ingredients

  • 1/2 Cup Beet, red
  • 1/2 Cup Beet, gold
  • 1 Cup Fennel Root
  • 4 Cup Kale
  • 1 Cup Quinoa, uncooked (optional)
  • 2 Cup Water or Vegetable Broth
  • 1/2 Cup Almonds, toasted
  • 1/2 Cup Sunflower Seeds, toasted
  • 1/2 Cup Cranberries
  • 1/2 Cup Parsley
  • 1/2 Cup Olive oil
  • 1/2 Cup Lemon Juice
  • 1 Tsp Salt / Pepper

Instructions

  • 1)

    Cook quinoa: Rinse quinoa, then add to pot with 2 cups of water or broth.  Bring to a boil, then lower heat to simmer.  Cook for 15 to 20 minutes, until water has been absorbed. Add more water if needed (if bottom starts to burn).

  • 2)

    Cut the raw beets, kale, and fennel into thin, evenly shaped pieces and add to a bowl.

    1. Beets: cut off ends and then cut in half – if larger than an egg, cut in half again.  From here, slice very thinly into pretty wedges.
    2. Kale: remove larger tough ribs or end of ribs, but feel free to keep if ribs are small and thin. Roll up a few leaves at a time and cut into thin strips or pieces.
    3. Fennel: You eat the bulb, so cut off the top longer stalks and fronds (called fennel feathers). You also cut out the ‘root/heart’ at the base in a triangle cutting shape, because this is too tough / bitter to eat.  You should be left with the fennel layers, which should be crunchy and sweet.  Then slice into thin slithers.
  • 3)

    Coarsely chop almonds into pieces. Add cooked quinoa, cranberries, sunflower seeds and almonds to bowl with the cut vegetables above.

  • 4)

    Finely chop parsley and mix with olive oil, lemon juice, salt, and pepper in a bowl to make a dressing. Add to the rest of the ingredients and mix together. Let the salad rest before serving, so the flavors can harmonize! This salad can last for days and gets better on Day 2!

Notes

This is a highly nutritious salad base to experiment with, using different grains, nuts, or hearty vegetables. By combining the quinoa here with almonds, this salad gives you a full protein profile.

26 Comments

  • Wendy

    February 21, 2018 at 8:46 pm

    Will definitely try this as soon as I can get beets and fennel. Don’t know what fennel looks like but will check it out. Thanks

    1. homemade

      February 22, 2018 at 12:37 am

      Great! Let me know 🙂 Both fennel and beets are in season NOW! (fall & winter) so look for them or ask in your local grocery stories or farmers’ markets. And one of our Module videos shows fennel and how to cut it up!

      1. Connie

        January 31, 2019 at 6:01 pm

        Any idea how much calories/fats are in this recipe?

        1. Maddy Kuhn

          February 1, 2019 at 2:57 am

          Hello Connie! We don’t actually track the calorie, fat, carb or sodium content of our recipes. The reason is because tracking calories, carbs etc is not sustainable, easy – or fun! – for most people! Instead, we teach our Members a new way of cooking & eating for Nourishment and Satisfaction, where you get to eat the foods you love, until you are satisfied – and discover a healthy eating lifestyle you never want to stop! This is what works for long term results, and our Members LOVE the freedom of never having to count another calorie or carb ever again. If you do need to track sodium or nutrients for a specific medical condition, you can enter our ingredients into a tool like this: https://recipes.sparkpeople.com/recipe-calculator.asp. Hope this helps! Warmly, Katy

  • Pam King

    June 25, 2018 at 6:33 pm

    Absolutely delicious!

    1. homemade

      June 25, 2018 at 6:39 pm

      So happy to hear you liked it! This is such a popular recipe of ours – and so Nourishing & Delicious! Plus something I love is it actually gets better after 2-3 days. Enjoy! warmly Anna

  • Janice

    August 27, 2018 at 6:12 pm

    Where do you find gold beets? I have never heard of them, but I love red beets.

    1. Maddy Kuhn

      August 28, 2018 at 4:30 pm

      Hi Janice,

      I would ask the produce buyer at your local grocery store if they can bring some in. Or check out a local farmers market or research to see if they are any CSA (community supported agriculture) boxes available in your area. Good luck with the hunt!

      Warmly,
      Maddy

  • Mary

    August 28, 2018 at 1:04 pm

    Are the beets uncooked?

    1. Maddy Kuhn

      August 28, 2018 at 4:32 pm

      Hi Mary,

      In this salad, yes the beets are raw! You can shave, grate or thinly slice beets and keep them raw to add crunch, color and delicious flavor to your salads.

      We hope you enjoy!
      Warmly,
      Maddy

    2. Gynah

      November 30, 2018 at 12:36 am

      Haven’t tried your recipes yet, but loved to try once I get all the ingredients.

      One question.
      Do you follow the Carbs portion when you eat? Or you can eat as much as you want?

      Thanks.

      1. Maddy Kuhn

        November 30, 2018 at 1:27 am

        Hi Gynah, we are excited for you to give this recipe a try once you have the ingredients on hand! It is a great way to cleanse the body after some of the heavy holiday meals that are approaching. We don’t count carbs with our method but rather encourage our members and community to eat for nourishment and satisfaction from home cooked meals. This process involves listening to one’s body to what it needs and when it’s full as well as testing blood sugars after eating (if diabetic) to see if there is anything that one is sensitive to. For a high fiber salad like this, the number of unprocessed, raw veggies here that are providing an abundance of vitamins and minerals will help you to feel energized even if you eat a larger portion for a whole meal due to the nutrients found in this recipe. Warmly, Maddy

  • Jackie

    October 3, 2018 at 11:24 pm

    Could you sauté this, I like kale but it can sometimes be tough. I have sautéed kale and broccoli together and added oil and vinager.

    1. Maddy Kuhn

      October 5, 2018 at 12:31 am

      Hi Jackie,
      Great question! We recommend that you try massaging the kale with some lemon juice and olive oil to soften the tough leaves up a bit. It breaks down a bit of the fibers, making it easier to digest as well. Warmly, Maddy

    2. susan burch

      January 3, 2019 at 12:18 am

      I have read and have tried the massage method for Kale lol… really, it seems to work. You massage the leaves gently before using and it seems to soften them …….can be relaxing for you and the Kale lol

  • Denise Taylor

    October 13, 2018 at 5:18 pm

    Your notes state other hearty veggies. What would those be?

  • Lindsey

    October 14, 2018 at 2:45 am

    Are the cranberries in this recipe fresh whole and raw or are they dried like raisins? Thanks!

    1. Maddy Kuhn

      October 17, 2018 at 8:09 pm

      Hi Lindsey, we recommend using dried cranberries for a pop of sweetness in the salad. You can also incorporate other dried fruit you have on hand if dried cranberries aren’t available. We hope you enjoy! Warmly, Maddy

  • Shannon Morris

    November 19, 2018 at 6:59 pm

    Any good substitutes for fennel? Do not like fennel (licorice yuck!) :).

    1. Maddy Kuhn

      November 19, 2018 at 10:34 pm

      Hi Shannon, we always want to encourage people to try fruits and veggies even if they haven’t enjoyed them in the past because so many times we have found that a new recipe or style of preparation leaves us with a different attitude towards that veg! That being said, if fennel still doesn’t appeal to you we suggest thinly slicing celery into this salad to replace the crunch of the fennel and add some extra vitamins to the mix. Enjoy!

  • susan burch

    January 3, 2019 at 12:20 am

    I have read and have tried the massage method for Kale lol… really, it seems to work. You massage the leaves gently before using and it seems to soften them …….can be relaxing for you and the Kale lol

    1. Maddy Kuhn

      January 4, 2019 at 5:33 am

      Hello Susan,
      It really does help make the kale a little more appealing to the palate. I hope you enjoy your next (kale) massage!
      Warmly, Katy

  • Carol Cripps

    January 23, 2019 at 1:39 am

    Is there any vegetable I can use in place of the fennel? I really detest anything that tastes even slightly of licorice, and fennel has quite a pronounced liquorice flavour. Evrything else un the salad rates quite highly on my Yum! scale; it’s only the fennel that’s a problem.

    1. Maddy Kuhn

      January 23, 2019 at 2:26 am

      Hello Carol! We are so glad the majority of this recipe rates highly on your Yum! scale! If you so choose to leave out the fennel, you could replace it with a few different things. I might add dill instead to sway the flavor another way. If you’d like to add to the crunch factor, you could add some celery or even bell peppers. The beauty of it is that you can adjust it to fit your tastes! I hope you give it a try with a twist of your own. All the best, Katy

  • Carol Hayward

    February 23, 2019 at 11:42 pm

    I’ve never seen a gold beet here in Atlantic Canada. I don’t see anything in the photo that looks like the red beets we have here. Stupid question but are the beets cooked? Any time I’ve eaten beets that were not well-cooked I got stomach pains. I’m looking forward to trying fennel.

    1. Maddy Kuhn

      February 25, 2019 at 1:57 am

      Hi Carol, there is no such thing as a stupid question here! The beets in this salad are not cooked. You can feel free to add roasted beets or cook them to your liking to help avoid stomach pains and upset. You will still get so many wonderful vitamins, minerals, and antioxidants from this superfood salad, whether or not your beets are cooked. If you do not have golden beets available to you, you can certainly use 1 cup red beets instead. Fennel is great for regulating blood pressure and is a good source of potassium and magnesium. We hope you enjoy the salad! Warmly, Bailee

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