Lettuce Beetroot Salad Recipe

Dear Reader,

This week’s recipe is a simple reminder that healthy food doesn’t need to be complicated to be powerful.

This Lettuce & Beetroot Salad brings together everyday ingredients in a way that feels both refreshing and intentional. It’s crisp, earthy, and bright; the kind of meal that works just as well for a light breakfast as it does beside your favourite protein at lunch or dinner.

We hope you try it, enjoy it, and maybe even make it your own with a little extra protein or whatever you have in your kitchen.

Ingredients (Serves 2)

• 150 g lettuce (washed and chopped)

• 1 small cooked beetroot (about 80–100 g)

• ½ medium onion (thinly sliced)

• 1 teaspoon white vinegar

Dressing:

• Juice of 1 small lemon

• 1 teaspoon vegetable oil

• A pinch of salt

• ½ teaspoon white pepper

  
  

Prep Time

Preparation:10–15 minutes || Total time:15 minutes

*Serving Suggestion

Preparation

1. Peel and cut the cooked beetroot into small cubes (careful—it stains!).

2. Wash and roughly chop the lettuce into bite-sized pieces.

3. Thinly slice the onion.

4. In a bowl, combine lettuce, beetroot, and onion.

5. In a small cup, mix lemon juice, oil, vinegar, salt, and white pepper.

6. Pour the dressing over the salad and toss gently until evenly coated.

Nutritional Value

Total (300 g serving):

• Calories: ~130 kcal

• Protein: ~3 g

• Carbohydrates: ~20 g

• Fat: ~5 g

• Fiber: ~5–6 g

Per 100 g:

• Calories: ~43 kcal

• Protein: ~1 g

• Carbs: ~7 g

• Fat: ~1.7 g

• Fiber: ~2 g

Key Vitamins & Minerals:

• Vitamin A (from lettuce) – supports vision &       immunity

• Vitamin C (from lemon & vegetables) – boosts       immunity & iron absorption

• Folate – important for blood health

Potassium – supports heart function

 Overall Health Benefits

• Low-calorie & filling, which supports weight management

• Rich in fiber, which helps to promote digestion and gut health

• Heart-friendly; it helps maintain healthy blood pressure

• Immune-boosting, thanks to vitamin C and antioxidants

• Supports iron absorption,  helpful when       paired with iron-rich foods