Beets aren’t just beautiful—they’re packed with nutrients that can transform your health! At Rx Health and Wellness, we love recipes that taste great and support your journey toward reversing chronic disease and feeling your best. Today, I’m excited to share a delicious roasted beet salad that’s easy to prepare, meets functional medicine principles, and is full of amazing health benefits.
Why Beets?
Beets are nature’s hidden gems. They have a sweet, earthy flavor, but that’s not all—they contain powerful nutrients that help lower inflammation, improve blood sugar, and support heart health. Here are a few reasons beets deserve a place on your plate:
- Loaded with antioxidants: Beets contain betalains, which fight inflammation and may reduce your risk of chronic diseases.
- Supports liver detoxification: Beets help your liver remove toxins from your body.
- Boosts heart health: Rich in nitrates, beets can lower blood pressure and improve circulation.
- Balances blood sugar: The fiber and nutrients in beets help stabilize your blood sugar, making them great for diabetes management.
Now, let’s get cooking!
Functional Medicine-Friendly Roasted Beet Salad
Ingredients:
- 4 medium beets (washed and peeled)
- 2 cups fresh arugula or spinach
- 1/2 cup chopped walnuts
- 1/2 cup crumbled goat cheese (optional; you can substitute with avocado slices)
- 1/4 cup extra virgin olive oil
- 2 tablespoons apple cider vinegar
- 1 tablespoon raw honey or maple syrup (optional)
- Salt and pepper to taste
Instructions:
- Roast the beets:
- Preheat your oven to 400°F (200°C).
- Chop the peeled beets into bite-sized pieces.
- Place them on a baking tray lined with parchment paper, drizzle lightly with olive oil, and season with salt and pepper.
- Roast in the oven for 30-40 minutes until tender. Allow to cool slightly.
- Prepare the dressing:
- In a small bowl, whisk together the extra virgin olive oil, apple cider vinegar, and honey (or maple syrup if using).
- Assemble the salad:
- In a large salad bowl, add fresh arugula or spinach.
- Layer roasted beets, chopped walnuts, and crumbled goat cheese or avocado slices.
- Drizzle your homemade dressing over the salad and toss gently.
- Serve immediately:
- Enjoy as a vibrant side dish or a hearty main meal with added protein like grilled chicken or salmon.
Nutritional Information (Per Serving, approximately 1 cup):
- Calories: 200
- Total Fat: 14 grams
- Protein: 5 grams
- Fiber: 4 grams
- Carbohydrates: 15 grams
- Sugar: 8 grams
- Sodium: 120 mg
Why This Recipe Fits Functional Medicine Principles
Anti-Inflammatory Ingredients:
- Beets and walnuts are high in antioxidants, reducing inflammation and protecting your cells from damage.
Supports Gut Health:
- The fiber in beets and leafy greens feeds your gut bacteria, promoting digestion and a healthy gut microbiome.
Blood Sugar Balancing:
- Combining beets with healthy fats from olive oil, walnuts, and goat cheese helps slow the absorption of sugar, avoiding spikes in blood glucose levels.
Liver Detoxification:
- Beets naturally support your liver, helping your body remove toxins effectively.
Health Benefits Breakdown
Beets
- Vitamin C: Supports your immune system and helps your skin glow.
- Folate: Essential for energy production and cell repair.
- Potassium: Helps regulate blood pressure and fluid balance.
Walnuts
- Omega-3 Fatty Acids: Protect your heart and reduce inflammation.
- Protein and Fiber: Helps you feel full and satisfied.
Goat Cheese (optional)
- Calcium: Strengthens bones.
- Easier Digestion: Contains less lactose than cow’s milk, making it easier for some people to digest.
Extra Virgin Olive Oil
- Healthy Fats: Protects your heart and reduces inflammation.
- Antioxidants: Helps prevent chronic disease and supports overall wellness.
Make it Your Own!
Feel free to customize this salad to fit your dietary preferences or what you have on hand:
- Add more protein: Toss in grilled chicken, salmon, or chickpeas.
- Switch up greens: Try kale, mixed greens, or romaine lettuce.
- Fruit for sweetness: Include sliced oranges or apples for extra sweetness and fiber.
Final Thoughts
Eating healthy doesn’t mean sacrificing flavor. This roasted beet salad is proof that delicious and nutritious can go hand-in-hand. Enjoy it regularly to support your health goals and embrace a lifestyle focused on wellness and vitality.
At Rx Health and Wellness, we’re committed to empowering you to feel great, live healthier, and reverse chronic disease through functional medicine principles. Give this recipe a try, and let us know how it transforms your table—and your health!
