I love to add a big dose of nutrition to my day by having a big green salad for lunch. We also have a green salad with our dinner nearly every single night. Usually its simple — lettuce or greens, maybe with some tomatoes. But sometimes I like to do something different and this salad is the perfect start to a special dinner.
This is my copy cat version of Biaggi’s Honey Roasted Beet &.Arugula Salad, which is one of my favorite things to order there. (By the way, gluten free friends, Biaggi’s has a really good gluten free menu!) The avocado and goat cheese add just the right amount of healthy fats and creaminess to balance out the peppery arugula and the sweetness of the beets and crunch of the pecans rounds it out perfectly. And every single thing in it is so good for you!
Arugula
Arugula is a cruciferous vegetable in the same family as broccoli, Brussels sprouts and kale. Like all cruciferous vegetables, arugula is a nutritional powerhouse. Two cups of arugula provides 20 percent of vitamin A, over 50 percent of vitamin K, and 8 percent of vitamin C, folate and calcium needs for the day.
Along with other leafy greens (and beets!), arugula contains very high levels of naturally occurring nitrates (more than 250 milligrams/100 grams), which the body converts to nitric oxide. Nitric oxide is the natural blood pressure medication produced by the body’s own internal pharmacy when we eat right and exercise. Nitric oxid helps to relax and dilate your blood vessels which improves blood flow, muscle oxygenation and athletic performance and lowers blood pressure.
Eating large amounts of cruciferous vegetables has long been associated with a lower risk of cancer, in part because they contain a sulfur-containing compound called sulforaphane. These compounds give arugula its peppery bite and may also give it its cancer-fighting power. Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes makes foods containing sulforaphane a powerful part of cancer prevention and could make them an important part of a holistic cancer treatment plan as well.
Beets
Beets are high in fiber, vitamin C, folate and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas).
Like arugula, beets help improve circulation and lower blood pressure due to their naturally occurring nitrates. As discussed above, these nitrates are converted into nitric oxide–a natural vasodilator.
Beets are also a good source of betaine, a nutrient that helps protects cells from environmental stress. It’s known to help fight inflammation, protect internal organs, improve risk factors for cardiovascular disease and enhance athletic performance.
According to Dr. Mercola, the powerful phytonutrients that give beets their deep color may also help to protect against cancer. Research has found that beetroot extract administered in drinking water reduced multi-organ tumor formations in various animal models. Beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancer.
Roasting & peeling beets is easy. Just follow these instructions from thekitchn.com. Roast a bunch of beets at a time. They will keep in the refrigerator for a week, and you can use them for your salads for lunch or dinner throughout the week. Make sure you save your beet greens for another use. Beet greens and raw beets are also great additions to your morning green smoothie.
Avocado
Avocados are one of my favorite foods. They are high in fiber and vitamins A, C, K, B6, folate and choline. They have more potassium than a banana (!!) and also contain the minerals calcium, magnesium, phosphorus, copper, manganese and selenium. They are high in heart healthy monounsaturated fat, which actually promotes weight loss. Oleic acid, the main type of fatty acid in avocados, has been shown to reduce inflammation and have beneficial effects on genes linked to cancer. Adding healthy fats like avocado, pecans and extra virgin olive oil to a salad promotes satiety, and when you feel satisfied you’re less likely to overeat or reach for a junk food snack later.
Just reading all of this makes me want to eat this salad every single day. Nourishing your body has never tasted so good!
Dress the salad with a drizzle of good quality Extra Virgin Olive Oil and a really good balsamic vinegar, if you have one. If you just have every day grocery store variety balsamic, that’s fine too. Make a simple balsamic reduction and keep it in the refrigerator to use all week and longer. It is delicious on salads or drizzled on roasted vegetables.
This salad is perfect for a satisfying and health promoting lunch, a light dinner or as a side or starter for a special occasion. I love it with gluten free Jovial spaghetti and Cousin Claudio’s Authentic Italian Pasta Sauce.
Blessings!
Kristi
Heart Healthy Beet & Arugula Salad
Ingredients
- 2-3 cups Arugula (or mixed greens if you prefer) (or 5 oz.)
- 1 bunch (2-3) roasted beets (Heat oven to 400. Cut off leafy tops, scrub beats & wrap in foil. Place in oven on a baking sheet to catch juices. Roast 40-50 min or until tender when pricked with a fork. Let cool then peel off the skins and dice. I roast a bunch at a time and then keep them for salads and smoothes all week)
- 1 Avocado, diced (Cut in half, remove pit, slice through the avocado in hatch marks/squares in the peel and then use a spoon to scoop it out)
- 1 roll Goat cheese
- 1/2 c Pecans, finely chopped
- Extra virgin olive oil
Balsamic Reduction
- 1 c Balsamic vinegar
- 2 T honey or coconut sugar
Instructions
- Divide arugula between 2 plates for a main course or 4 plates for a starter or side salad portion.
- Cut avocados in half around the pit, remove the pit and slice through the flesh of the avocado with a sharp knif. Use a spoon to scoop the slices out and divide evenly between the salads.
- Slice or dice 2 beets and divide them between the salads. Add pecans and crumbled goat cheese, if using. Optionally, slice a log of soft goat cheese into 1/2 in thick slices and roll each slice in finely chopped pecans, pressing to get the pecans to adhere to the cheese. Place one slice of cheese on each salad.
- Top your arugula or salad greens with the beets, avocado, and goat cheese rounds. Add more pecans if you like.
- To make the balsamic reduction, pour the balsamic vinegar to a small saucepan and add the honey or coconut sugar. Bring to a gentle boil and simmer for 10-15 minutes until the balsamic is reduced by 1/3 to 1/2. The reduction will thicken a bit as it cools.
- Drizzle each salad with extra virgin olive oil and the balsamic reduction and enjoy!
- Enjoy!This makes one large main course serving or 2 side salads. Of course, adjust quantities to your taste.
Sources for nutritional information:
http://www.medicalnewstoday.com/articles/282769.php
http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx
https://authoritynutrition.com/12-proven-benefits-of-avocado/
