Pat Kenny 26th April – Energising Foods – Sweet Potato and Beetroot Salad with Hazelnut Dressing

Sweet Potato and Beetroot Salad with Hazelnut Dressing

Serves 4

There is plenty of goodness in sweet potatoes – Vitamin C, B3, B5 and B6, – all the B’s have great energy releasing properties. The hazelnuts are also good as a vitamin E source but they will give you an increase level of energy.   

2 medium sweet potatoes, peeled and diced

3 garlic cloves, thinly sliced

1 tsp chopped thyme

1 medium orange, zest only

 60g garden salad leaves – including baby spinach and rocket leaves 

100g cooked wild rice

1 medium cooked beetroot, sliced into wedges

2 tbsp pumpkin seeds


1 tbsp olive oil

 For the dressing

6 tbsp extra virgin olive oil

2 tbsp red wine vinegar

1 garlic clove, crushed

1 tsp honey

2 tbsp hazelnuts, roughly chopped

Salt and pepper to season


  1. Preheat the oven to 180°C/fan 160°C/Gas 4.
  2. Combine all the ingredients for the dressing, check the seasoning and pour into a bottle, shake and set aside.
  3. Place the diced sweet potato on a roasting pan, add the sliced garlic, drizzle with a little olive oil and sprinkle over the thyme. Add the orange zest.  Roast for about 20 to 25 minutes or until golden and set aside until slightly cooled.
  4. Arrange the salad leaves on a serving platter, spoon over the sweet potato and sprinkle over the wild rice and arrange the beetroot wedges. Sprinkle over the pumpkin seeds.
  5. Just before serving, spoon over some dressing and serve immediately.

Tip: Flaked grilled salmon is just delicious added to this summery salad.


Nut free alternative dressing:

Green Herb Dressing

For 500ml


A large bunch of herbs of your choice (i.e. basil or coriander)

300ml light-tasting oil (i.e. sunflower, light olive oil)

200ml extra-virgin olive oil


  1. Bring a litre of water to the boil then plunge in the herbs and stir gently.
  2. Leave them for 2 seconds, strain through sieve.
  3. Tip the herbs into a bowl of chilled water and leave them to chill, gently stirring once.
  4. Remove them and drain well, then pat dry with kitchen towel.
  5. Place them in a liquidiser with the oil and blend for 30 seconds.
  6. Leave them to sit for 10 minutes, and then strain through a fine sieve into a clean jar/bottle.
  7. Stir in the extra-virgin olive oil and its ready to drizzle.









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