Raw Beet Salad With Apples and Raisins

Beets are so fresh and sweet. This salad is a delicious and easy way to serve them up.


1/4 cup organic plain yogurt**
1 teaspoon Dijon mustard
1 tablespoon cider vinegar


Small bunch beets, about 3/4 pound, trimmed and peeled
1 sweet and crisp apple
2 tablespoons sultana raisins
1 tablespoon toasted hazelnuts, chopped
1 tablespoon chopped chives
Salt and pepper to taste

In a small bowl, mix yogurt, mustard and vinegar. Set aside.
Grate beets and out in a salad bowl
Core apple but do not peel. Cut into 1/2-inch cubes and add to beets.
Add raisins, hazelnuts and chives.
Season with salt and pepper.
Add dressing and mix well. Taste for seasoning.

**Although dairy is difficult for many to digest, plain yogurt containing live bifidus bacteria is one of the most tolerated dairy products and can be helpful to rebuild healthy flora in the intestinal tract. If you are on a dairy-free diet, you may replace this with olive oil.

Why eat Beets:

Beets are sweet and colourful root vegetables that are highly valued for their ability to protect against certain cancers (especially colon cancer) as well as heart disease. Beets are very liver friendly. They are also an excellent source of folic acid and thus protective during pregnancy. The pigment betacyanin that gives beets their rich, purple-red color is a powerful cancer-fighting agent. Beet juice has been found to be a potent inhibitor of cellular mutation due to nitrates, a common preservative used in processed meats. Rich in flavonoids, beets are also an excellent source of antioxidants. These flavonoids however are easily lost in heat so light cooking is recommended.

Quick Serving ideas:

    • Grate some raw beets for a delicious and colourful addition to salads or soups.
    • Roast some chunks in the oven along with other vegetables.
    • A very nutritious, sweet and colourful vegetable to use in juicing.
    • Lightly sauté beet greens with other green leafy vegetables such as chard and collards.
    • Marinate steamed beets in fresh lemon juice, olive oil, garlic, and fresh herbs.