- 4-5 whole small beets, canned, roughly chopped
- 2 cups spring mix
- 1/2 cup chopped raw walnuts
- 2 oz crumbled goat cheese
I recently discovered that I LOVE beets. They always seemed so scary to me as they don’t look terribly appetizing :) But one day I was at Stella in the South End with my boyfriend and he urged me to try them paired with some goat cheese and greens. Instant love! And they are a serious super food – filled with tons of nutritious benefits.
Beet Facts
Most people do not eat enough beets; for all of their healthy properties, they should be a part of our daily diet. In 100 grams this red veggie has only 42 calories, less than 10 grams of carbohydrates, and is thought to be the most perfect form of fiber we can eat. One cup of beets has zero fat of any kind, contains 1.5 grams of protein, 1 mg of iron, 27 mg of calcium, 43 mg of phosphorus, 10 mg of vitamin C, and 4 mg of niacin, sodium, and magnesium, as well as fiber, vitamin A, and biotin. Beets also contain folic acid and other B vitamins, which are recommended for pregnant women as it may lower the risk of birth defects. In the Encyclopedia of Healing Juices, beets and their juice are noted to build up the blood, renew its minerals and natural sugars, and help to detox the liver. Some studies even show that betaine, an amino acid found in beets, can help prevent coronary and cerebral artery disease and that beet juice and powder have slowed the development of cancerous tumors in some patients. Beet greens have been shown to contain high levels of iron, vitamins A and C, and calcium.
(via Off The Grid News)
This salad is easy to make in about 5 minutes….a great after work dinner salad if you’re too lazy to cook :)
Instructions
- Wash spring mix and pat dry with a paper towel. Spread on a dinner plate as your salad base.
- Top the salad first with the beets, then the chopped walnuts and finally the crumbled goat cheese.
- Drizzle with a balsamic-based dressing, or something sweet like Ken’s Raspberry Walnut dressing. (Oils are better vs. creamy dressing for this salad!)
Happy (easy) Eats!
@ashkalei
Beets and goat cheese are such a classic pairing. I’ll admit I’m still a little afraid of the deep red beets. I always have stained hands and pink fingernails after working with them, but I love golden beets. Same great taste, less color carnage :)
I totally agree about the staining! I never use my wood cutting board when I chop them for that exact reason.
I love the idea of this salad but instead of using bottled dressings that are filled with chemicals and soy – a fresh made balsamic vinaigrette is pretty easy to make and would make this dish so much healthier.
Good advice Chris! I’m sure that tasted great as well.
Ashley
Try using peeled, cooked, vacuum packed beets. Much easier.
Thanks for the tip! :)