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Potassium and beetroot, walnut & herb dip
By Nutritional Therapist Roisin Cooke, graduate of CNM (College of Naturopathic Medicine) in Edinburgh.


Why you need it 
Potassium is a mineral which is crucial for optimal health and one of our essential electrolytes (potassium, sodium, chloride and magnesium), which conduct electrical impulses throughout our bodies.  Potassium is necessary for digestion, healthy blood pressure, pH balance (acidity and alkalinity) heart and kidney function, and it also helps nerves and muscles to communicate.

What do you find it in?
 Sufficient potassium can easily be provided by a diet rich in fruit and vegetables, such as raisins, lima beans, squash, tomato, orange juice, almonds, avocado, parsley, spinach and potatoes.  One single baked potato with the skin on can deliver over 1,000 milligrams of potassium.

Seasonal Tip
Beetroots are available most of the year but are usually harvested between June and October.  There are many wonderful varieties of beetroot.  They are tastiest when they are golf ball sized. Remember that the leaves can be added to salads.  Beetroot can be grated into salads, juiced, boiled, roasted, and added to soups and stews.  A good chocolate beetroot cake is hard to beat!

Beetroot, Walnut and herb dip :
250g cooked beetroot
1-2 cloves garlic, crushed
1 small bunch of coriander and parsley
50g shelled walnuts
3 tsp extra virgin olive oil
2tsp red wine vinegar
Salt and freshly ground pepper

Blend the beetroot, garlic and walnuts until smooth. Add the remaining ingredients and season to taste.   Delicious served with blue corn chips!

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