Harvest time is here. The days of cold, crisp salads are gone. But don't despair, delicious warmth can be yours with the colourful roasted root vegetable salad recipe contributed by WHEN supporter Alison Hicks. This salad is full of cancer-fighting vegetables. The salad's sweet potatoes are not only antioxidant-rich, recent research shows that their protein is a potentially effective anticancer agent for colorectal cancer. Celery root, meanwhile, contains phthalides, a phytochemical that can help increase blood flow and lower blood pressure. Like other root vegetables, rutabagas are high in vitamins A and C, and fiber, and a good source of potassium. The radishes in this salad contain two natural compounds, sulforaphane and indole-3, which have been shown to have anti-cancer action in some studies.
Of course, a fall root vegetable salad would be incomplete without carrots, which are packed with Vitamin A and carotenoids, and doctor-repelling apples. While some research suggests that vitamin A is able to change cancer cells or prevent normal cells from becoming cancer, carotenoids have been shown to have antioxidant properties in vitro and in animal models. Apples are a good source of fiber and vitamin C that provide a good punch of antioxidant power from phytochemicals such as flavonoids and triterpenoids.
⅓ cup diced sweet potato
⅓ cup diced celery root (Celeriac)
⅓ cup diced rutabaga
12 radishes halved
5 small carrots, peeled and halved lengthwise
1 tablespoon grape seed oil
Sea Salt and freshly ground pepper
2 tablespoons apple cider vinegar
3 tablespoons apple cider
Juice from half a lemon
1 teaspoon finely grated lemon zest
1 teaspoon yellow mustard
½ cup virgin olive oil
½ teaspoon fennel seed, ground in a spice grinder or with a mortar and pestle
½ teaspoon mustard seed, ground in a spice grinder or with a mortar and pestle
1½ cups mixed greens
2 tablespoons chopped parsley
1 largel granny smith apple, cored and diced
2 ounces old cheddar cheese, grated
- Preheat the oven to 325°. In a large mixing bowl, toss the sweet potato, celery root, rutabaga, radishes and carrots with the grape seed and ¼ teaspoon of sea salt. Scatter the mixture on a rimmed baking sheet and roast for 35-40 minutes or until the vegetables are tender.
- While the vegetables are roasting, make the vinaigrette: In a bowl, whisk together the cider vinegar, cider, lemon juice and zest, yellow mustard, olive oil, fennel seed, mustard seed, ½ teaspoon of sea salt and ½ teaspoon of pepper until mixed well.
- When the vegetables are done, toss them with the vinaigrette. Arrange the mixed greens on a serving platter, top with the roasted vegetables and drizzle with the vinaigrette. Garnish with the parsley, apple and cheese and serve immediately.
Makes about 4 large or 6 medium servings