A simple yet nourishing salad that supports digestion, adds diversity to your plant intake, and gently feeds the gut-brain connection.
When you’re short on time but still want something that feels both grounding and flavourful, this Balsamic Glazed Beetroot, Lentil, Goat’s Cheese, Walnut & Rocket Salad offers a delicious way to care for your gut. The slow-roasted beetroot and lentils provide natural prebiotic fibre, which is essential for feeding the beneficial bacteria in your digestive tract, these same bacteria play a key role in producing neurotransmitters like serotonin, influencing how you feel day to day.
This salad also delivers healthy fats, antioxidants, and plant variety, all of which support bowel regularity and cognitive clarity. It’s a great example of how food can connect the gut and brain in subtle but meaningful ways.
Ingredients (Serves 4)
- 250g cooked puy lentils
- 60g rocket leaves
- 50g walnuts
- 450g beetroot, peeled and cut into 2cm chunks
- 250ml water
- 4 tbsp balsamic vinegar
- 1 tbsp brown sugar
- 1 tbsp olive oil
- 50g goat’s cheese
- ½ lemon, juiced
Need to Know
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Shelf Life: 3 days
- Freezer Friendly: No
Instructions
Step 1
Preheat the oven to 150°C (130°C fan). Toast the walnuts for 12–15 minutes until lightly golden and aromatic. Let them cool before chopping roughly. Walnuts are a good source of omega-3 fats, which support brain function and can help calm gut inflammation.
Step 2
Place the beetroot in a saucepan with water, balsamic vinegar, and brown sugar. Simmer for 20–25 minutes, allowing the beetroot to soften and the liquid to reduce into a glossy glaze. Beetroot provides natural nitrates that can support circulation, including to the digestive tract, helping to keep things moving.
Step 3
Toss the rocket with lemon juice and olive oil. Leafy greens like rocket are naturally bitter, which helps to stimulate bile flow and digestive enzymes.
Step 4
Assemble your salad: layer the rocket, lentils, glazed beetroot, chopped walnuts, and crumbled goat’s cheese. Serve immediately for the freshest flavour and the most vibrant mix of textures.
Why This Recipe Supports Gut and Brain Health
This dish offers more than just fibre. It’s rich in polyphenols from walnuts and beetroot, which act as fuel for beneficial gut microbes. Lentils add prebiotic power. Each bite delivers nutrients that help regulate inflammation, mood, and motility, a win for both gut and brain health.
Ready to Eat in a Way That Works for You?
If meals like this inspire you to think differently about food and how it connects to your wellbeing, I’d love to help you personalise your nutrition journey. Together we can look at what your body needs to feel more energised, regular, and mentally clear.
