Roasted Beet Salad with Dill, Walnuts and Goat Cheese

English: A bundle of organic beets from a loca...

English: A bundle of organic beets from a local farm food co-op program. (Photo credit: Wikipedia)

Beet root is rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper and magnesium. Raw beets are also a very good source of folate. Something that is less commonly known is that beet root is rich in a phytonutrient group called betanins, such as betanin, which are antioxident.  Betaine has the property of lowering homocysteine levels within the blood. High levels of homocysteine in the blood promotes platelet clot as well as plaque formation. I love to have beet on a burger. That’s right. You heard me. Try it and you will love it.

A diabetic individual may worry about eating beet because of its glycemic index (69: medium to high), however, beet has a low glycemic load because there are not many carbohydrates in a single serving of beets. So this is a good news for a diabetic individual.

The following beet salad recipe is provided by Vanessa Yeung, Chef and owner of Aphrodite Cooks. (416-792-3212. info@aphroditecooks.com)

Ingredients: (serve 6)

  • 8 medium sized, red or golden beets
  • 2 tablespoons dill, chopped
  • 1/3 walnuts, chopped and toasted
  • ½ cup goat cheese, crumbled
  • 3 tablespoons red wine vinegar
  • 6 tablespoons olive oil
  • Salt and pepper

Method:

  1. Preheat oven to 400 F.
  2. Place raw beets on a baking sheet lined with foil or parchment paper.
  3. Roast beets for 40 minutes or until when a knife is inserted and goes through without any force.
  4. When cooked remove beets from and allow it to cool until comfortable enough to handle.
  5. Peel and slice beets into ½ inch thick rounds, or into wedges.
  6. While still warm season with vinegar, olive oil and salt and pepper.
  7. Lay beets on a platter. Garnish with walnuts, dill and goat cheese.
  8. Serve immediately.
This entry was posted in Recipes and tagged , , , , , , , , , , . Bookmark the permalink.

One Response to Roasted Beet Salad with Dill, Walnuts and Goat Cheese

  1. Pingback: Just beet it… October! « Make Something Every Day

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s