ecoPharmacist

Fall Beet Salad

Looking for a healthy side dish for the holidays or for that matter, any day? Look no further! Here is a favorite of mine, the Fall beet Salad, that can be a side or a main dish if you choose. To start the Fall Beet Salad, you will need to roast your own beets. They are so much better than canned beets, and are really, really easy to make!

What you will need:

1 Bunch medium sized fresh beets

aluminum foil

baking sheet

mixed greens

roasted hazelnuts

lemon vinaigrette

crumbled goat cheese

Instructions:
1. Heat the oven to 400°F. This is a flexible cooking temperature; if you’re using the oven for cooking something else, beets can be cooked at that temperature. Obviously the beets will cook more slowly at lower temperature and more quickly at higher temperatures. So keep an eye on them if you are cooking at a higher temperature, so they don’t scorch or burn.

2. To prepare the beets for roasting, you will slice off the beet leaves close to the tip of the beet, leaving yourself enough to grip. (You can save the beet greens for another purpose, if you choose.) Wash the beets thoroughly, then wrap them loosely in foil, individually. No need to dry the beets before wrapping.

3. Transfer the wrapped beets to a baking sheet (to catch drips in case the beet juices leak). Roast for 40-50 minutes. Check the beets every 20 minutes or so. Beets are done when a fork or skewer slides easily to the middle of the beet.

4. Let the beets cool enough to handle. Hold one of the beets in a paper towel and use the edges of the paper to rub the skin away. The skin should peel away easily; if it doesn’t, the beets likely need to cook for a little longer. Peel the remaining beets. Once peeled, beets can be stored whole or sliced for up to a week in the refrigerator.

To make the Fall Beet Salad, simply slice a beet over a bed of mixed greens. Top with roasted hazelnuts, and crumbled goat cheese. Drizzle the salad with your favorite lemon vinaigrette.

Foods that cleanse the body: Beets

Foods That Cleanse The Body: Beets

Beets are beneficial to your health for many reasons. Beets are an antioxidant vegetable which contains many nutrients that detoxify the liver, lower cholesterol, are anti-inflammatory, have anti-aging properties and are linked to reductions in certain cancers. The nutrients in beets are called betaine, betacyanin, betalains, betanin, iron, folate, fiber, iron and pectin. Pectin helps in the detoxification of the liver. It is a fiber in beets that actually cleans the toxins that have been removed. The body will then gets rid of those toxins by flushing them out. This detoxification process is what researchers link to the prevention of colon, liver, lung, skin cancers. Keeping the liver healthy is essential to everyone’s longevity. Beets get their red or yellow color from phytonutrients called betalains. These unique phytonutrients work to reduce inflammation in the body, thus providing cardiovascular relief.

The beetroot is most commonly thought of as the part to eat, however, the greens are said to be the healthiest part of the plant. These greens contain protein, vitamins A, C, B6, K, magnesium, folate, copper, zinc, fiber, iron, manganese and calcium. Beet greens can ward off osteoporosis from the calcium content, boost the immune system, and can play a key role in fighting Alzheimer’s Disease. So make sure the next time you have the opportunity to eat the whole plant, please do! Be aware that the beetroot is high in carbohydrates and sugar, but low in calories. The greens however are not high in sugar, and are low in calories too. So eat the beetroot in moderation and indulge in the greens. Here is a great salad that will allow you to enjoy the whole plant, and reap those health benefits!

Beet Salad with Walnuts and Goat Cheese

Ingredients:

• 1 1/2 lb. golden or red beets or a combination
  (about 6 medium), with greens attached
• 1 cup extra-virgin olive oil, plus more as needed
• Salt and freshly ground pepper, to taste
• 1/4 cup red wine vinegar
• 12 oz. mixed baby greens
• 1 cup walnuts, lightly toasted
• 12 oz. goat cheese (I prefer herbed)

Instructions:

Preheat an oven to 400°F.

Wash beets and remove greens. Set greens aside. In a bowl, toss the beets with enough oil to coat evenly, and season with salt and pepper. Wrap the beets individually in aluminum foil and place on a baking sheet. Bake until the beets are tender when pierced with a knife, about 1 1/2 to 2 hours. Remove from the oven. When the beets are cool enough to handle, peel them and cut them crosswise into 1/4-inch slices.

In a small bowl, whisk together the vinegar, salt and pepper until blended. Slowly whisk in the 1 cup olive oil.

In a bowl, combine the beets with 1/4 cup of the vinaigrette, season with salt and pepper, and refrigerate until ready to use.

Rough chop the beet greens previously set aside, to match the size of mixed greens. Then in a large bowl, toss the mixed baby greens and beet greens with salt, pepper and enough of the vinaigrette to coat lightly. Divide the greens among 8 salad plates. Sprinkle the walnuts and beets evenly over the salads, and drizzle with additional vinaigrette if needed. Crumble the goat cheese over the salads, and serve immediately.