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How to Make a Roasted Red Beet Salad
Posted by Dr. Ben Kim on Feb 10, 2015
Red beets are right at the top my list of foods that everyone should aim to eat at least a few times a week. Per ounce, few other foods are as dense in nutrients that prevent cardiovascular disease, all types of cancer, and neurological damage associated with high homocysteine levels.
If you have a problem with constipation, red beets and their green tops are likely to provide significant relief. Both are rich in fiber that can help keep waste materials moving through your gastrointestinal tract at a healthy pace.
Red beets are abundant in potassium and magnesium, while beet greens are an excellent source of beta-carotene, iron, and calcium. All of these nutrients are essential to maintaining the health of your digestive tract lining and the smooth muscle fibers that create the waves of contractions within your colon to produce bowel movements.
Please note that beet greens shouldn't be eaten more than a couple of times a week, as they contain an acidic substance that can weaken the enamel coating on your teeth if eaten too often.
If you don't enjoy beet greens, you should still consider buying red beets that have their green tops, as loose red beets are typically not as fresh as those that still have their green tops.
Note: The cancer-fighting pigment that gives beets their rich red color is called betacyanin. If you eat red beets regularly and notice a red tinge to your urine or stools, no need to worry, as this simply indicates that your body is receiving plenty of a good thing.
If your experiences with red beets are limited to the sliced and pickled variety out of a can, you are missing out. Roasted red beets are a true delicacy, especially when served with complementary textures and flavors in a warm salad. Please have a look below at how to make a lovely roasted red beet salad with greens and toasted pecans, courtesy of Breanna.
Please note that the quantities listed below make 2 large or 4 small salads.
Half a pound (8 ounces) of fresh spinach, washed and ready to eat
3 medium or 4 small red beets, peeled
1 cup whole pecans
1 small red onion, thinly sliced
2 tablespoons of raw honey or real maple syrup
4 tablespoons of Dijon mustard
1. Pre-heat oven to 425 F.
2. Roast peeled red beets for one hour, with each beet individually wrapped in aluminum foil. Once the beets are tender, remove from the oven, unwrap the foil, and let beets sit until they have cooled enough to handle. But don't let the beets get cold, as you want to serve them warm.
3. While beets are losing steam, toast pecans over medium heat in a pan until they are lightly browned. This takes about 5 minutes. Be sure to toss as pecans are toasting.
4. In a small bowl, whisk raw honey or maple syrup with Dijon mustard until uniform.
5. Place spinach and thinly sliced red onion circles (or half circles) in a large salad bowl. Drizzle in dressing and give the greens and onions a good toss for an even coat.
6. Slice roasted red beets to bite-size pieces.
7. Distribute greens and onions on serving plates or bowls. Add sliced red beets, then scatter on roasted pecans.
Enjoy this lovely roasted red beet with greens and pecans salad.
This recipe was inspired by a similar recipe by vegan chef Isa Chandra Moskowitz.
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