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How to Make a Roasted Red Beet Salad

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.

Spinach & Warm Beet Salad
Red beets are especially rich in folate, which is why they are useful for lowering blood homocysteine and reducing risk of birth defects.

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.

Spinach & Warm Beet Salad

Ingredients:

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

Directions:

1. Pre-heat oven to 425 F.

Spinach & Warm Beet Salad

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.

Spinach & Warm Beet Salad

4. In a small bowl, whisk raw honey or maple syrup with Dijon mustard until uniform.

Spinach & Warm Beet Salad

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.

Spinach & Warm Beet Salad

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.

For a printer-friendly version of this recipe without photos, please go here:

Roasted Red Beet, Greens, and Pecan Salad Recipe

 
 

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Comments

Hi Dr. Kim. This recipe looks like a fabulous way to get such a wonderful and important food as beets into the diet. Do you think it would be possible to get the same cooking results if you use (unbleached) parchment paper to wrap and cook your beets in?

You may use the parchment paper inside the foil and use the sliced onions(plus little extra) to keep the beets moist at the same time eliminate food contact with the aluminum foil.I bake the beets with a few drops of olive oils and a touch of Himalayan pink sea salt,also use lower temperature of 375 F for one hour.It is a great recipe,but I also prefer no aluminum in my food.

 

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