Saturday 20 January 2018

Beetroot & Sweet Potato Salad

Ingredients

* 1 large sweet potato cut into cubes 2cm approx

* 3 cooked beetroot

* 1 tablespoon of olive oil or coconut oil

* Bag of mixed leaves and rocket

* Half a red onion – chopped

* Half a fennel bulb – grated

* 1 stick of celery – chopped

* 4 cherry tomatoes

* 1 tablespoon of sherry wine vinegar

Dressing

* 1 teaspoon of wholegrain mustard

* 4 tablespoons of cider vinegar

* Juice of half a lime

* 4 tablespoons of olive oil (blend in a hand blender)

Method

Heat oven to 200°C place cubes of sweet potato into tray and drizzle with olive oil. Cook for 25 minutes until al dente but not too soft.

Place cooked beetroot into tray with sherry wine vinegar and cook for 10 minutes.

Prepare salad and arrange beetroot and sweet potato. Pour over dressing and serve.Serves four.

GRILLED MACKEREL WITH FENNEL & FIG

Ingredients

* 1 whole mackerel per person or 1 fillet of mackerel

* Half fig per person

* 1 small bowl of grated fennel

* Rocket or salad leaves

Dressing

* 1 teaspoon of wholegrain mustard

* 2 tablespoons of cider vinegar

* Juice of half a lime

* 2 tablespoons of olive oil (blend in a hand blender)

Method

Heat roasting tray under grill. Brush some olive oil lightly with a pastry brush to coat roasting tray. When tray is hot place Mackerel in tray and grill for three-four minutes each side.

Dress plate with some rocket leaves, fig and fennel.

Place cooked mackerel on side of plate.

Drizzle over dressing and serve.

This salad is packed full of omega-3 fatty acids, protein antioxidants, flavonoids, fibre, vitamins and minerals and makes a perfect start for those experimenting with oily fish.

Irish Independent

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