Home / Healthy Recipes / Colorful Summer Salad: Beets with Walnuts, Goat Cheese & Baby Greens

 

By Ann Lindemann

Colorful Summer Salad: Beets with Walnuts, Goat Cheese & Baby GreensInspired by a Cooking Light recipe, this vibrantly colored salad pairs roasted beets and goat cheese with crisp baby greens and crunchy walnuts. The result is a healthy salad that is a gastronomic festival of flavor, texture and color. You can prepare the beets up to two days in advance.

Ingredients

  • 6 medium beets (red and golden), about 1 1/2 pounds
  • 1 cup water
  • 8 cups mixed baby salad greens
  • 1 cup loosely packed fresh flat-leaf parsley leaves
  • 1 tablespoon white balsamic vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons extra-virgin olive oil
  • 1/2 cup (2 ounces) crumbled goat cheese
  • 1/4 cup coarsely chopped walnuts, toasted

Directions

  1. Preheat oven to 375°
  2. Leave root and 1-inch stem on beets; scrub with a brush. Place beets and 1 cup water in a 13 x 9-inch glass or ceramic baking dish; cover tightly with foil. Bake at 375° for 1 hour and 30 minutes or until tender. Cool beets slightly. Trim off roots; rub off skins. Cut beets into wedges; cool completely.
  3. Place greens and parsley in a large bowl; toss. Combine vinegar, salt, and pepper, stirring with a whisk. Gradually drizzle in oil, stirring constantly with a whisk. Drizzle dressing over greens mixture; toss gently. Arrange 1 cup salad on each of 8 plates; top evenly with beets. Top each serving with 1 tablespoon cheese and 1 1/2 teaspoons nuts.

Yield: 8 servings
Total Prep Time: 2 Hours

Nutritional Information

Amount per serving: Calories: 125; fat: 8.2g; saturated fat: 2.4g; monounsaturated fat: 3.3g; polyunsaturated fat: 1.9g; protein: 4.1g; carbohydrate: 10.1g; fiber: 3.1g; cholesterol: 7mg; iron: 1.5mg; sodium: 178mg; calcium: 63mg

Key Ingredients:

Beets: Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Studies have also found beets may lower blood pressure, boost stamina and fight inflammation.

Goat Cheese: This flavorful cheese is perfect for people who suffer from aversions to dairy products made from cow’s milk, as it contains less lactose than cow’s milk and cheese. Additionally it has less calories, cholesterol and sodium than many cow’s milk type cheeses.

Olive Oil: This type of oil contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. Studies suggest a healthy combo of olive oil and fish oil (omega 3s) can work together in maintaining a pro-inflammatory/anti-inflammatory balance.

Parsley: A sprig of parsley can provide much more than a decoration on your plate. Parsley is an excellent source of vitamin A, vitamin C, and vitamin K. It is a good source of iron and folate. Parsley’s volatile oil components include myristicin, limonene, eugenol, and alpha-thujene. Its flavonoids include apiin, apigenin, crisoeriol, and luteolin.

Walnuts: These nuts are an excellent source of precursors to the anti-inflammatory omega-3 essential fatty acids and great for your heart and circulatory system. Walnuts are also rich in antioxidants and are an excellent source of manganese and other essential elements.

Summary
Recipe Name
Colorful Summer Salad: Beets with Walnuts, Goat Cheese & Baby Greens
Published On
Preparation Time
Cook Time
Total Time
Average Rating
no rating Based on 0 Review(s)
 


Youthful Memory

Recent Healthy Recipes

  • Spinach and Kale Greek Yogurt Dip

    Spinach and Kale Greek Yogurt Dip

    This easy dip packs a lot of vegetables as well as flavor. It’s packed with anti-inflammatory foods, such as spinach, kale and red peppers, too. It is a great dip… Continue reading

     
  • Grilled Steak Tacos with Pickled Peach and Onion

    Grilled Steak Tacos with Pickled Peach and Onion

    Weary of the same tiresome summer grill standards? Us too! We’ve adapted a Prevention Magazine recipe that offers a fresh and flavorful respite from the same hotdog and burger fare. Don’t be put off by the pickled peach and onion mixture, as it’s super easy to throw together and will make your dinner guests think you slaved away in the kitchen all day! Swap out corn tortillas if you are going gluten-free.

     
  • Grilled Salmon with Chorizo and Fingerlings

    Grilled Salmon with Chorizo and Fingerlings

    Top Three Brain Foods in One Meal! Grilled Salmon with Chorizo and FingerlingsThe right diet can prevent heart disease, high blood pressure or cancer. But now health experts are finding… Continue reading

     
  • Zucchini Tots: Eating your veggies couldn’t be tastier!

    Zucchini Tots:
    Eating your veggies couldn’t be tastier!

    It’s summer and chances are you have your own crop of zucchini or you have neighbors who are offering up their excess garden bounty. Here’s a tasty recipe that will… Continue reading

     
 

Live Better Longer

Your true biological age is determined not by years but by the state of your body’s structure and functions.

There are two remarkable benefits that healthy aging offers:
First: don’t get sick as you age.
Second: restore your health and eliminate your health concerns

The key to healthy aging is a robust energy metabolism which supplies cellular fuel you use to maintain your health.

The more regularly we supply our bodies with appropriate nutrition, the better our health will be. You can take control of your health and have a vibrant and active life.

 

Clinically proven to work

newslogos

CNN Reports, “Juvenon tackles a universal aging problem.”
WebMD Reveals, “Age-related conditions may be REVERSED…”
Seen by Millions on ABC’s 20/20
Called a breakthrough by BBC NEWS

Results so effective, Juvenon is making headlines…

  • National Geographic
  • TIME magazine
  • Linus Pauling Institute
  • Newsweek
  • Discover magazine
  • The Oprah magazine
  • NY Academy of Sciences
  • AND MANY, MANY MORE
 

A Lifetime of Creating True Medical Breakthroughs

doctorames_sml_webOver 512 publications have made Dr. Ames the most quoted scientist in America. He has received dozens of awards including, the National Medal of Science from the President.
 
Juvenon Cellular Health