Winter Beet Salad
Beets
In its entirety, this salad recipe is tremendously nutritious, but beets are the shining stars for this blog. If you live in a temperate or continental climate, it is not uncommon to slack on your plant-based nutrition in the wintertime when it is not the growing season for many of our favorite fruits and vegetables. But just as we need to shift our wardrobe to heavier clothing to keep our bodies warm in the colder months, our diet also shifts as we go deeper into the ground and get back to our roots. Literally. Beetroots are known to add a welcome pop of color to dishes, they are low in calories, but most importantly, beets are packed with vital vitamins, minerals, and other micronutrients that support overall wellness.
Beets are especially rich in folic acid (folate), which is key to supporting a healthy heart and circulatory system (Source). They are also a good source of manganese, a key nutrient necessary for a number of bodily functions, including certain types of brain activity, nutrient metabolization, and bone formation (Source). They contain a high amount of copper, necessary for neurotransmitter synthesis and energy production (Source).
Regularly consuming beets may lead to:
Reduced risk for stroke and heart disease (Source, Source, Source, Source, Source).
Enhanced athletic performance through improved use of oxygen and endurance (Source, Source, Source, Source, Source).
Less pain and inflammation Source, Source, Source, Source, Source, Source).
Improved digestive health (Source, Source, Source, Source, Source, Source, Source).
Weight loss/management (Source, Source, Source, Source, Source).
Additional notes on beets:
Beets can be enjoyed roasted (i.e. the recipe below), juiced, steamed, pickled, or even in a smoothie. It is safe to eat beets raw— I enjoy them thinly sliced on a salad.
When selecting beets, look for those that are heavy for their size. If tops are attached, choose beets with fresh unwilted leafy greens.
To maximize the health benefits of beets, avoid boiling unless you plan to drink the water as well. The dietary nitrates, which support brain and heart health, dissolve in water.
Hopefully, after reading this, you will be eager to add more beets to your diet. In addition to the salad recipe below, beets can also be prepared in a number of delicious and interesting ways, for example:
Beet Hummus. Create a colorful and healthy dip by blending beets and fresh garlic with homemade or pre-made hummus.
Fresh Juice. Beet juice can be bought from the store, but be cautious of added sugars. Also, something to keep in mind— because beets are so rich in color, store-bought juices often get away with adding minimal amounts of beets, and nutrients degrade quickly after juicing. Therefore, juicing beets at home is not only fresher but more nutritious.
Beet tops. The leafy green tops are packed with nutrients (recipe coming soon!) and can be prepared similarly to turnip greens, chard, collard greens, kale, or spinach.
Salad INGREDIENTS
Serves 4
3 large or 6 small fresh whole beets
½ cup nuts/seeds (I prefer walnuts and pumpkin seeds, but feel free to include any other nuts or seeds you desire such as pecans, hazelnuts, sunflower seeds, and/or sliced almonds)
½ cup dried fruit (e.g. cranberries, raisins, goji berries, etc.)
8 cups dark leafy greens of your choice (e.g. fresh spinach, mixed greens, shredded cabbage blend, mustard greens, and/or marinated/steamed kale)
2 navel oranges or 1 grapefruit peeled and sliced
½ medium thinly sliced onion (red onion, or sweet Vidalia)
Arils from 1 pomegranate
1 sliced avocado
salt + pepper to taste
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons pure maple syrup or honey
2 teaspoons stone-ground mustard
2 teaspoons dijon mustard
1 tablespoon apple cider vinegar
2 dashes of garlic powder
Optional:
½ teaspoon cayenne pepper in dressing for a spicy kick
feta cheese sprinkled on top
Directions for recipe
Preheat oven to 425°.
Cut slits in beets.
Place beets on a baking sheet lined with parchment paper or aluminum foil.
Toss with olive oil, salt, pepper, and herbs or spices of your choice.
Bake for about 45 min to 1 hour or until tender.
Allow beets to cool before peeling and slicing into cubes or quarters.
Top salad greens with beets + all other salad ingredients.
Mix dressing ingredients by whisking or combining and shaking ingredients into a jar sealed with a lid.
Drizzle dressing over salad. Serve, and enjoy!