Seedy Raw Veg Salad



*Anxiety, Depression, Mood Disorders*


Serves: 4
Time to make:15 mins




All vegies are raw, however you could cook the beetroot if you prefer.

• 1 large carrot, peeled
• 2 zucchini, trimmed
• 1 medium beetroot, peeled and roughly grated
• 200g baby spinach
• 1 small firm ripe avocado, peeled and sliced
• 1 tablespoon balsamic vinegar
• 2 teaspoons extra-virgin olive oil• 2 teaspoons sesame seeds, lightly toasted
• 1 ½ tablespoons sunflower seeds, lightly toasted




• Peel carrot into long ribbons using a vegetable peeler. Do the same with the zucchini, stopping when you reach the seeds.

• Place carrot, zucchini, beetroot, baby spinach and avocado in a large bowl.

• Whisk vinegar and olive oil. Pour mixture into salad bowl and toss lightly to combine.

• Divide salad among serving plates, sprinkle with toasted seeds and serve.



Carrots have the highest beta carotene content of any vegetable. Beta carotene is converted into Vitamin A, which is essential for good vision. Beneficial for all of us!

Zucchini is low in kilojoules, also a good source of beta carotene, and a useful source of folate and vitamin C. Most of the nutrients are in the edible skin. Folate is vital for a healthy nervous system and the formation of red blood cells.

Baby spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.

rawBeetroot is a good source of folate and is rich in potassium. Potassium works with sodium to maintain the fluid and electrolyte balance within cells. This helps keep a regular heartbeat and maintain healthy blood pressure. Potassium is also essential for the transmission of all nerve impulses.  *Be aware: Beetroot has one of the highest sugar contents of any vegetable*

Avocado is a great source of potassium, folate, riboflavin, manganese and Vitamins E, B6, and C. Avocados have a high content of monounsaturated fatty acids which helps lower blood cholesterol levels. They are high in kilojoules so good for those needing to put on weight.

Sesame seeds are an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fibre. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances have been shown to lower cholesterol, to prevent high blood pressure and increase vitamin E uptake. Sesamin has also been found to protect the liver from oxidative damage which is beneficial when taking medications.

Sunflower seeds are nature’s own tasty vitamin supplement. Vitamins E, B1, B6 and B3 plus copper, manganese, selenium, phosphorus, folate and magnesium are contained in these delicious seeds. Selenium is a fundamental trace element for general health. Magnesium calms nerves, muscles and blood vessels.



Depression and anxiety take their toll on the human body in many different ways. Maintaining a healthy diet will help reduce those effects and aid in the repair of the mind and body. Nutritional meals are an important part of assisting the body regulate feel good hormones that help with mood disorders.

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