By Ann Lindemann
Inspired by a Cooking Light recipe, this vibrantly colored salad pairs roasted beets and goat cheese with crisp baby greens and crunchy walnuts. The result is a healthy salad that is a gastronomic festival of flavor, texture and color. You can prepare the beets up to two days in advance.
- 6 medium beets (red and golden), about 1 1/2 pounds
- 1 cup water
- 8 cups mixed baby salad greens
- 1 cup loosely packed fresh flat-leaf parsley leaves
- 1 tablespoon white balsamic vinegar
- 1/4 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 2 tablespoons extra-virgin olive oil
- 1/2 cup (2 ounces) crumbled goat cheese
- 1/4 cup coarsely chopped walnuts, toasted
- Preheat oven to 375°
- Leave root and 1-inch stem on beets; scrub with a brush. Place beets and 1 cup water in a 13 x 9-inch glass or ceramic baking dish; cover tightly with foil. Bake at 375° for 1 hour and 30 minutes or until tender. Cool beets slightly. Trim off roots; rub off skins. Cut beets into wedges; cool completely.
- Place greens and parsley in a large bowl; toss. Combine vinegar, salt, and pepper, stirring with a whisk. Gradually drizzle in oil, stirring constantly with a whisk. Drizzle dressing over greens mixture; toss gently. Arrange 1 cup salad on each of 8 plates; top evenly with beets. Top each serving with 1 tablespoon cheese and 1 1/2 teaspoons nuts.
Yield: 8 servings
Total Prep Time: 2 Hours
Amount per serving: Calories: 125; fat: 8.2g; saturated fat: 2.4g; monounsaturated fat: 3.3g; polyunsaturated fat: 1.9g; protein: 4.1g; carbohydrate: 10.1g; fiber: 3.1g; cholesterol: 7mg; iron: 1.5mg; sodium: 178mg; calcium: 63mg
Beets: Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Studies have also found beets may lower blood pressure, boost stamina and fight inflammation.
Goat Cheese: This flavorful cheese is perfect for people who suffer from aversions to dairy products made from cow’s milk, as it contains less lactose than cow’s milk and cheese. Additionally it has less calories, cholesterol and sodium than many cow’s milk type cheeses.
Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.
Parsley: A sprig of parsley can provide much more than a decoration on your plate. Parsley is an excellent source of vitamin A, vitamin C, and vitamin K. It is a good source of iron and folate. Parsley’s volatile oil components include myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol, and luteolin.
Walnuts: These nuts are an excellent source of precursors to the anti-inflammatory omega-3 essential fatty acids and great for your heart and circulatory system. Walnuts are also rich in antioxidants and are an excellent source of manganese and other essential elements.