Roasted Beetroot Salad Supports Gut Health
Our vibrant Roasted Beetroot Salad isn’t just a feast for the eyes — it’s a gut-loving powerhouse packed with fibre, antioxidants, and anti-inflammatory compounds. This is one of our favourite summer salads.
Beetroot is the hero ingredient here. It’s rich in prebiotic fibre, which acts as food for beneficial gut bacteria, helping to improve microbiome diversity and support regular bowel function. Beets also contain betaines and nitrate compounds that can assist in liver function and support healthy bile flow — essential for detoxification and digestion.
This salad also contains red onion and garlic, they bring natural antimicrobial and antifungal properties, thanks to their sulphur-containing compounds like allicin and quercetin. These may help inhibit unwanted gut microbes, while also supporting immune function. They’re also rich in inulin, a fermentable fibre that helps grow good bacteria like Bifidobacteria.
Tomatoes contribute lycopene, a powerful antioxidant that supports intestinal lining health, and lemon juice aids digestion by stimulating stomach acid — which is often low in people with Candida or digestive imbalances. The extra virgin olive oil is a healthy fat that supports absorption of fat-soluble nutrients and has its own gut-calming polyphenols.
We like to add goat’s milk feta cheese, this salad includes a lower-lactose, more digestible source of dairy that’s often better tolerated in Candida Cleanse Program. It adds protein and sweet flavors without burdening the gut, or causing undue bloating or gas.
Roasted Beetroot Salad
Ingredients
- 2-3 Medium-sized fresh beetroots Cut into 1 inch cubes
- 1 Red capsicum (bell pepper) seeded & cut into 1/2 inch strips
- 1 Large ripe tomato Cut into chunks like beetroot
- 1 Small red onion finely sliced (don't cook – add fresh)
- 3 Cloves of garlic peeled and thinly sliced
- 1 Small block fetta cheese (goat) cut into small cubes
- 1 tbsp Roasted sesame seeds use as a topping before serving
- 2-3 tbsp Universal salad dressing – make it from lemon juice, olive oil, pepper & salt. use as a topping just before serving.
Step-by-Step Instructions
- Rub the beetroot cubes in olive oil and roast at 180C (350F) for 20 minutes until sweet and tender.
- Grill or pan-fry the capsicum pieces and garlic until the blister a little.
- Place the beetroot, capsicum, garlic, tomato, red onion, and fetta cheese cubes in a bowl and mix carefully.
- Sprinkle with roasted sesame seeds just before serving.
- Add a little salad dressing, chill, and enjoy!
Notes & Tips
Eric Bakker N.D.
Greetings! I am a naturopathic physician from New Zealand. Although I’ve retired from clinical practice since 2019 after 34 years of clinic. I remain passionate about helping people improve their lives. You’ll find I’m active online with a focus on natural health and wellbeing education through my Facebook page, Reddit page and YouTube channel, including this website.
