Sunday, January 30, 2011

Roasted Beet Salad with Kale and Walnuts

Beets are an incredible superfood. They contain phosphorus, magnesium, calcium, iron and potassium, as well as fiber, Vitamins A and C, niacin, folic acid and biotin. I enjoy beet salad in restaurants and decided to create my own version that celebrates this great winter superfood. 

Some beet benefits:

  • Studies have shown that the pigments found in beets prevent colon cancer. Researchers have also discovered that beet juice can slow down tumor development.
  • Betaines contained in beets stimulate the function of the liver
  • Beets contain both Vitamin C and beta-carotene which prevent respiratory problems, asthma symptoms, and may help to prevent lung cancer. 

Roasted beet salad recipe after the jump!

Prep Time: 5-10 minutes
Cook Time: 45-60 minutes

1 bunch of fresh beets with greens attached (the bunch I bought had 3 medium sized beets)
2 tbsp olive oil
3 cups raw kale, chopped
3 tbsp raw walnuts, chopped
Balsamic vinegar and extra virgin olive oil, to dress the salad
Optional: whole wheat baguette and herbed goat cheese

Step by Step Instructions:
1. Remove beets from greens and wash thoroughly

2. Place in a roasting pan and drizzle with olive oil

3. Roast at 350 for 45-60 minutes, until beets are fork tender and skin is starting to slide off

4. Remove beets, allow to cool and carefully peel the skin off

5. Slice beets

6. Toss kale and walnuts with balsamic vinegar and olive oil to taste

7. Arrange salad

8. Optional: top with herbed goat cheese OR sliced baguette with cheese

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At January 30, 2011 at 2:23 PM , Blogger lisa is cooking said...

I'm a big fan of both beets and kale. This looks like a perfect dish. The walnuts sound great with it!

At February 3, 2011 at 7:53 AM , Blogger Fun and Fearless in Beantown said...

This looks simple and super healthy!


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