Roasted Beet, Fennel, Orange, and Goat Cheese Salad

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As an Integrative Nutrition Health Coach, I’m always looking for simple recipes that will inspire my clients to maintain their healthy eating habits. I am a big proponent of eating seasonally to take advantage of As a root vegetable in the same family as swiss chard, the brown outside skin of a beet is deceiving to the beautiful, purple-reddish color of a peeled beet that enhances any fall dish. The pigments that give beets their rich colors are called betalains. The betalin pigments present in beets have repeatedly been shown to support activity in our body’s Phase 2 detoxification process. Many of the unique phytonutrients present in beets have also been shown to function as anti-inflammatory compounds. These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Roasting beets, as done in this recipe, brings out their tart yet sugary flavor that makes a dish truly unique. So don’t be intimated by this hardy root vegetable…it’s what it inside that counts!

This is a versatile salad – you can add grilled or poached chicken breast, grilled or poached salmon filet or quinoa as variations. Enjoy the colorful flavors of fall!

Further Food Nutritionist Commentary:

As a delicious root, starchy vegetable, beets are low in calories yet rich in folate and manganese. They're a great benefit to athletes due to their nitrate content, which may enhance athletic performance by improving the use of oxygen. Often times the best, most nutritious foods are in the simplest forms. Take walnuts, for example. At an ounce serving a piece, they’re packed with the perfect amount of protein, healthy omega 3 fats, fiber, plant sterols and antioxidants.

By Nikki Nies, MS,RD, LD

Roasted Beet, Fennel, Orange, and Goat Cheese Salad

  • Prep Time:10 minutes
  • Cook Time:40 minutes
  • Servings: 2

Ingredients

Salad:
2 large beets
1 grapefruit
1 fennel bulb
1-2 tablespoons coconut oil
½ cup walnut pieces
4 oz. crumbled goat cheese
8 cups organic baby salad greens
2 sprigs fresh thyme or mint (optional)

Dressing:
2 tablespoons walnut oil
2 tablespoons balsamic vinegar
1 scoop Further Food Collagen Peptides
½ teaspoon sea salt
¼ teaspoon black pepper

Instructions

  1. Preheat oven to 375 degrees.
  2. Peel beets with vegetable peeler and chop into 1-inch cubes.
  3. Chop fronds (top) off fennel bulb and slice into ¼ inch strips. Slice grapefruit thinly or into segments.
  4. Place all ingredients into a medium bowl.
  5. Melt coconut oil and toss with beets, fennel and oranges until well coated.
  6. Spread onto an oven safe dish or stone and bake approximately 30-40 minutes, or until beets are tender.
  7. Place greens in a bowl and add roasted beets, fennel and orange.
  8. Whisk all ingredients for dressing together and toss with salad mixture to coat.
  9. Arrange salad mixture on large platter or small plates and sprinkle with cheese, nuts and herbs.
Preheat oven to 375 degrees. Peel beets with vegetable peeler and chop into 1-inch cubes. Chop fronds (top) off fennel bulb and slice into ¼ inch strips. Slice grapefruit thinly or into segments. Place all ingredients into a medium bowl. Melt coconut oil and toss with beets, fennel and oranges until well coated. Spread onto an oven safe dish or stone and bake approximately 30-40 minutes, or until beets are tender. Place greens in a bowl and add roasted beets, fennel and orange. Whisk all ingredients for dressing together and toss with salad mixture to coat. Arrange salad mixture on large platter or small plates and sprinkle with cheese, nuts and herbs.

Nutrition Information

Per Serving: Calories: 748; Total Fat: 57 g; Saturated Fat: 21 g; Monounsaturated Fat: 9 g; Polyunsaturated Fat: 24 g; Cholesterol: 27 mg; Sodium: 629 mg; Potassium: 1616 mg; Carbohydrate: 39 g; Fiber: 11 g; Sugar: 15 g; Protein: 25 g

Nutrition Bonus:

Vitamin C: 202%; Vitamin A: 206%; Iron: 33%; Calcium: 32%

 

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