Beetroot & Walnut Salad


  • 225g beetroot (if using fresh – leave 2cm of the stem intact)
  • OR 225g canned baby beets
  • 1/4 walnut halves
  • 1/2 tsp salt
  • 200g rocket leaves (2 bunches)
  • 100g feta
  • OR 100g goats cheese
  • 1/4 cup extra virgin olive oil
  • 1 tbsp red wine vinegar (or Balsamic)
  • salt (optional)
  • pepper (optional)
  • 100g chicken
  • OR 100g protein of your choice (chickpeas or tuna works well)
  • 200g cooked quinoa (optional)


  • Prep Ingredients: Crumble the feta.
  • If using fresh beetroot: Preheat oven to 200°C. Use a fork to prick beetroot, then wrap each one in foil. Place on a baking tray and bake for 45 minutes or until a skewer easily goes through. Peel while beetroot is still warm and wear gloves to avoid staining your hands. Quarter each beetroot.
  • Combine the rocket and beetroot in a serving bowl.
  • Top with cheese and walnuts.
  • Combine oil and vinegar in a jug and drizzle over the salad.
  • Season with salt and pepper.
  • Add required amounts of tuna and quinoa as specified in your nutrition plan.

FODMAP adaptation:
Keep walnuts to 30g.
Use canned beetroot and keep to 1/2 cup.
Choose balsamic vinegar instead of red wine vinegar.
Keep chickpeas to 1/4 cup (if your choice of protein)
Quinoa (if specified) maximum 1 cup.

Vegetarian adaptation:
Choose chickpeas as protein source.

Vegan/non-dairy adaptation:

Choose cashew cheese or Bio Cheese instead of goat’s/feta.