Hey there! Today, I’m excited to share with you one of my all-time favorite salad recipes – a dish that not only tantalizes the taste buds but also adds a burst of vibrant color to your plate. Brace yourselves for this Beet Bliss – a salad that’s as delicious as it is nutritious!
The Beautiful Benefits of Beets:
Let’s start with the star of the show – beets. These ruby-red gems are not only visually stunning but also pack a nutritional punch. Beets, with their vibrant color and earthy flavor, offer a range of health benefits. Here are some of the key nutritional advantages of incorporating beets into your diet:
Rich in Antioxidants:
Beets are loaded with antioxidants, including betalains and carotenoids. These compounds help combat oxidative stress in the body, protecting cells from damage caused by free radicals.
Good for Heart Health:
The “nitrates” in beets can be converted into nitric oxide in the body, which helps relax and dilate blood vessels. This process may contribute to lower blood pressure, improved blood flow, and overall cardiovascular health.
Improved Exercise Performance:
The nitrates in beets may enhance exercise performance by improving the way your body uses oxygen and increasing endurance. Because of this, 10-17 ounces of beet juice (2 medium beets 2-3 hours before exercise) can be used as a natural and effective way to boost performance.
Supports Cognitive Function:
Nitrates in beets may also have positive effects on cognitive function by increasing blood flow to the brain. This could potentially contribute to better mental performance and reduced risk of age-related cognitive decline.
Rich in Fiber:
Beets are a good source of dietary fiber, which supports digestive health. Fiber aids in GI regularity, and supports a healthy gut microbiome.
Low in Calories:
Beets are relatively low in calories and fat, and high in essential nutrients, making them a nutritious choice for those looking to manage body weight.
Vitamin and Mineral Content:
Beets are a great source of essential vitamins and minerals, including vitamin C, potassium, manganese, and folate. These nutrients play vital roles in immune function, bone health, and overall well-being.
Some studies suggest that the compounds found in beets may have anti-inflammatory properties. Chronic inflammation is linked to various health conditions, so incorporating anti-inflammatory foods like beets may be beneficial.
The Perfect Roast:
Now that we have talked about all the health benefits of eating beets (one my personal favorites), let’s talk about how to make them. To unlock the full nutritional potential of beets, I always opt for roasting. This simple step intensifies their natural sweetness and adds a subtle earthiness that elevates the entire salad. Just toss them in olive oil, sprinkle a bit of salt and pepper, and roast until they’re tender – the aroma alone will have your taste buds dancing!
A Symphony of Flavors:
Now, let’s talk about the symphony of flavors that make this salad unforgettable. The roasted beets, when paired with creamy goat cheese, create a delightful contrast. The cheese adds a tangy richness that complements the sweetness of the beets, creating a perfect harmony of tastes.
The Freshness Quotient:
To balance the richness, I always include a handful of fresh greens – arugula, spinach, kale all work wonders. A rougher texture green is the way to go with beets, because peppery and crisp notes cut through the sweetness, making each bite a burst of freshness.
The dressing is the magical finishing touch that brings all the elements together. This dressing uses olive oil, apple cider vinegar, shallots, and a hint of Dijon mustard for that extra kick. It’s the perfect complement, allowing the flavors of the beets & cheese to shine.
- 3 bunches of beets (I used two purple, one yellow for this recipe)
- ¼ c extra virgin olive oil
- 2-4 Tbsp apple cider vinegar
- 1 Tbsp dijon mustard
- 1 tsp honey
- 1 large shallot
- Sprinkle of salt & pepper
- ¼ c goat cheese crumbles
- Sprinkle of nuts (optional)
- Preheat your oven to 350 degrees F and trim off beet greens
- Wrap your beets in tin foil tents (to help with dish burden)
- Roast for 1 hour 15 minutes or until tender.
- Gently remove the beet skin. Use gloves if you don’t want to stain your fingers!
- Chop into medium sized cubes.
- Combine olive oil, vinegar, mustard, honey, shallot in a bowl and whisk together.
- Add your beets to the bowl and mix well.
- Sprinkle it with salt & pepper.
- Pour the beet salad over arugula, kale, spinach, or any leafy green.
- Sprinkle with goat cheese, and/or nuts.
- Take pictures to share with your friends, and enjoy!
There you have it – Beet Bliss in a bowl! This beet salad is not just a feast for the senses; it’s a celebration of flavors, textures, and colors. Not to mention, this superfood can help elevate your dietary pattern with all the plant powered benefits! Whether you’re a seasoned chef or a kitchen novice, this recipe is sure to impress, and bring joy. Give it a try, and let the Beet Bliss take center stage at your next meal. Your taste buds, and your body will thank you!