Rainbow Salad with King Oyster Mushrooms

Feel Good Recipes

This salad is packed with some much flavour, its packed with a high percentage of your daily macro and micro-nutrients. As you can see on the chart below, it is high in fat but 27g of that are monounsaturated fatty acids and polyunsaturated fatty acids, which are good fats that our bodies need for anti-inflammatory properties, supporting brain health, increasing serotonin levels etc. Saturated fat is what you want to limit as much as possible maximum daily per man is 30g and max for a woman is 20g. This salad only has 5.1g! Not only does it taste good… its so healthy 🙂

Serves 2


2 king oyster mushrooms – shredded
1 large carrot – grated
2 beetroot – roasted
2 cup spinach
2 cup kale
2 garlic cloves – finely chopped
1 tsp dried rosemary
1/2 tsp cumin
1/2 tsp dried thyme
2 tbsp pine nuts – toasted
1 avocado
1 tsp coconut oil
1/8 tsp sea salt
1/2 pepper


1. The beets take around 1 hour to roast, so you will want to make sure you put these in the oven way before you start to cook anything else. To roast the beets, preheat the oven to 200C. Wash the beets thoroughly and loosely wrap them in foil, cook for approx 60 minutes until they are soft to touch. Check every 20 minutes – if they seem dry add a tsp of water and re-wrap. Once the beets are starting to feel soft, around 40 minutes in you can start to prepare the rest of the salad.
2. Shred the king oyster mushrooms with your hands – this is super easy, just peel them from the bottom to the top (chop the top of the mushroom into chunks)
3. Add the coconut oil to a frying pan, let it melt then add the shredded mushroo
4. Add the cumin, rosemary and thyme to the pan along with the finely chopped garlic, kale. salt and pepper.
5. Let these cook together for 2 minutes, for the flavours to embed into each other
6. After 2 minutes add the pine nuts – cook these for another 2 minutes until they appear toasted
7. Take the pan off the heat and let it cool down, while its cooling, prepare your salad plate, add the washed spinach to the twos plate, grate the carrot and slice the avocado
8. Once the beets are done, slice them or dice them, whichever you would prefer
9. Now it is just a case of sticking all of these delicious ingredients on two plates and serving, you can let the beets and mushroom mix cool first or serve hot – I like to serve whilst its still hot so that you get the warmth along with the cold crunch from the salad!