Roasted Beet Salad with Goat Cheese Vinaigrette

One of my favorite things to do is relax with new magazine and flip to the recipe section. To my surprise, this month’s edition had a feature on beets! Very befitting for me – knowing that my write up this week was on this incredible root. I think you’re really going to enjoy this delicious salad. What a beautiful colorful way to enjoy the weather we are having these days.

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All About Beets

Beets Support Detoxification

There are  several well studied compounds in beets, one of which is called betalain. Research on betalains has shown that it provides antioxidant, anti-inflammatory, and detoxification support. The detoxification support is more specially to do with the phase 2 of the liver. 

It's interesting to note that betalain is the pigment that gives beets its beautiful dark, rich, purply color.  You can see these betalain pigments in other foods (like the stems of chard). The concentration of betalains in the peel and flesh of beets is exceptional and you and gives you an a great opportunity to benefit from its health benefits.

Anti-Inflammatory Properties

Beets contain numerous phytonutrients which function as anti-inflammatory compounds. In particular, I’d like to shine the spotlight on a compound called betaine. Betaine is a vital nutrient made from the B-complex vitamin, choline. When betaine is present in our foods and diet, it can actually help support regulation of our inflammatory status and help lower several inflammatory markers, including C reactive protein.

Great Source of Multi-Minerals

Beets are an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.

Ideal Cooking Method

Cook beets lightly. Studies show beets' concentration of phytonutrients, such as betalains, is diminished by heat. Steaming beets for 15 minutes is a great way to retain their nutrients.

Yes, this recipe is for roasted beets, but don't worry! There is plenty of beautiful beet goodness left, even after roasting!

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Ingredients

Salad

3/4lb beets, steamed and cut into wedges

1 tbsp olive oil

1  apple (thinly sliced)

1  small red onion (thinly sliced)

1 tbsp honey or maple syrup

1/3 C  pecans

(chopped, halved, or whole )

¼ C fresh dill (chopped )

*You can always omit nuts for seeds, like hemp, chia, or pumpkin.

*You can also add deliciously sliced organic chicken, or salmon. It’s a light and wonderful way to add some much needed nutrition to your day.

Vinaigrette

¼ C goat cheese, or feta (crumbled)

¼ C fresh dill , chopped'

1 tbsp extra virgin olive oil

1 tbsp fresh lemon juice

season with salt and pepper

Step 1: Roast the beets

Preheat the oven to 400F. Place beets on parchment paper-lined baking sheet. Drizzle with olive oil.

Season with salt and pepper, and toss gently to coat well.

Spread out in a single layer: bake, stirring halfway through, until tender. (40-50 mins).

Let cool

Step 2: Prepare the dressing

In a mini food processor (or can do by hand) mix cheese, dill, olive oil, lemon together.

Season with salt and pepper.

Garnish with remaining dill.

This vinaigrette can be made ahead up to 3 days and stored in the fridge

Step 3: Assemble the salad

Divide the roasted beets among plates or in bowls, top with sliced apple and onion.

Drizzle with honey and sprinkle with pecans and dill.

Add your dressing and enjoy!

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Roasted Beet Salad with Goat Cheese

I hope you enjoy this salad as much as I do! Let me know what you think in the comments, and be sure to follow me on IG!