Roasted Beet Summer Salad with Strawberries

12304 Santa Monica Blvd. 90025, Suite 301 /310.207.0222

Roasted Beet Summer Salad with Strawberries

Roasted Beet Summer Salad with Strawberries

Dear Friends of SMHA and Dr. Eric,

Have you been following SMHealingArts on twitter this summer?  Do you “like” Santa Monica Healing Arts on facebook?  If so, then you have seen our #dreric’s #dinner &/or #garden posts.  By taking pictures of the healthy dinners in our home, we hope to inspire you to try to live a healthier lifestyle yourselves – to be creative – and more than anything, to enjoy what nature gives us!  This summer has been so full of bounty, we hope you’ve enjoyed it as much as we have!

One of the biggest hits around our house is Roasted Beet Summer Salad with Strawberries.  I make many variations of this salad based on what is available from the garden or what I have in the house, but no matter what the mix, everyone always loves it. It is tested tried and true with many audiences (including non-beet loving adults as well as picky kid eaters).

Today instead of just the photo, we’re giving you the recipe!  Please bear with me, as I am a dash of this a bit of that kinda cook.  The “amounts” listed are estimates, can vary and will always result in delicious – promise!  Without further chit chat, here it is:

Roasted Beet Summer Salad with Strawberries:

Ingredients:

  • 1 bunch organic red beets (approx 4 medium sized)
  • beet greens (from above bunch, chopped)
  • 1/2 bunch red kale (stem removed and chopped)
  • 1 basket organic strawberries (halved)
  • 3 organic spring onions (chopped) OR 1/2 red organic red onion (chopped)
  • 1/2 C crumbled feta cheese
  • 1 bunch fresh mint (stems removed, chopped)
  • 1 bunch fresh basil (stems removed, chopped)
  • 3 sprigs fresh rosemary (stems removed, minced)
  • 1 Tbs balsalmic vinegar (preferably Strawberry Balsalmic Vinegar*)
  • 1 Tbs olive oil (preferably Persian Lime Olive Oil*)
  • optional: 1/4 C red quinoa (I’d pick either feta or quinoa but not both)
  • optional: 1/2 C organic red grapes (seeded, halved)
  • optional: salt & pepper to taste (we don’t add either)

Directions:

  1. Preheat oven to 350.
  2. Remove beet greens and half the beets.  Place face down on parchment paper on baking sheet.  Roast in oven for approx 4o minutes or until soft on inside and crispy on outside.
  3. Remove beets from oven and let cool.
  4. optional:  Cook quinoa as you would rice (approx 1 part quinoa to 2 parts purified water) heat water to a full boil, add quinoa and stir gently.  Heat until water again boils, then reduce heat to a simmer and cover.  Cook, stirring occasionally, until water has absorbed and quinoa has “popped” its shell.  Remove from heat. Allow to cool in refrigerator.
  5. When beets have cooled enough to handle, peel & dice them in large chunks.
  6. Add all ingredients in large salad bowl and toss. Serve cold.
  7. Enjoy!

 

Although school has started for some not to worry, there are still many months of warm weather ahead in which to enjoy this refreshing summer salad.  Please give it a try.  It’s easier than you think!  We hope that by sharing our healthy, well-balanced family meals, you will be inspired to care for yourselves and your body via nutrition.  After all you ARE what you EAT.  And remember: always eat a RAINBOW, the more color, the better is is for you!

Best, Coby (aka #mrsdrdahl)

for
Dr. Eric P. Dahlstrom, D.C., L.Ac.
Santa Monica Healing Arts
Providing Chiropractic Care and Acupuncture in Santa Monica since 1999 (http://santamonicahealingarts.com). Check out our 5-star Review on Yelp (http://www.yelp.com/biz/santa-monica-healing-arts-santa-monica) or find us on facebook (https://www.facebook.com/pages/Santa-Monica-Healing-Arts)
* These personal favorite specialty items are available only from Lucero California Olive Groves (www.lucerooliveoil.com)
“The Top 10 Health benefits of Beets:

1. Beets contain a unique combination of antioxidants. They contain essential phytonutrients called betalains. Betalains contain a variety of antioxidants, and give beets their famous red and yellow hue.  These phytonutrients, along with vitamin C and manganese, help to protect against certain cancers, cardiovascular disease, as well as age-related macular degeneration.

2. Beets can lower blood pressure. Research at the American Heart Association found that beets can lower blood pressure and reduce cardiovascular disease. An article published by Hypertension (June 30, 2010) suggests that 8.5 ounces of beet juice can greatly lower systolic blood pressure.

3. Beets keep athletes hydrated. Beet juice contains high levels of potassium, which help to balance electrolytes and regulates the body’s fluids.

4. Beets are a natural anti-inflammatory. Chronic inflammation can lead to heart disease, certain cancers, and other health problems. Fortunately, beets contain high levels of carotenoid phytonutrients and betain (a B-complex vitamin), that help to regulate inflammation. Furthermore, beets also contain choline, an important vitamin in controlling inflammation.

5. Beets detoxify the body. Betalain pigments not only give beets their rich color, but are also important contributors to the body’s detoxification process. Pigments help to neutralize unwanted toxins and make them easier to eliminate in urine. Those that live in big cities or feel they are exposed to above average toxin levels could benefit from adding beets to their diet.

6. Beets contain healthy nitrates. A study published in the Journal of Applied Physiology found that there is an important nitrate in beets that helps increase stamina, and reduces the need for oxygen intake.  This combination makes exercise less tiring, and those who took part in the study felt more energized.

7. Beets can be enjoyed in a variety of ways. Many prefer beets that are lightly steamed, boiled, baked or roasted. But just remember that high heat reduces the antioxidant and nutrient content (don’t you hate that?). Fear not – raw beets are also exceptionally flavorful. To attain the most benefits, throw ½ beet down a juicer along with your favorite fruits and vegetables, or grate/slice thinly in a salad.

8. Beets are essential for eye health. They can improve overall eye health, and have even been studied to reduce rates of macular degeneration, which affects a growing number of seniors.

9. Beets can prevent cardiovascular disease. Amrita Ahluwalia, Professor of Vascular Biology at Queen Mary’s William Harvey Research Institute said, “Our research suggests that drinking beet juice, or consuming other nitrate-rich vegetables, might be a simple way to maintain a healthy cardiovascular system, and might also be an additional approach that one could take in the modern day battle against rising blood pressure.”

10. Beets can help those with anemia and low-blood hemoglobin. The high iron content in beet juice is easily absorbed in the blood stream, and can also increase blood count and improve circulation.”

(Source: http://humbleseed.com/blog/veggie-specifics/the-top-10-health-benefits-of-beets/)

for more information regarding the health benefits of beets visit http://kaleidoscope.cultural-china.com/en/7Kaleidoscope9638.html

 

“The Top 10 Health benefits of Kale:
1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
 
7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.”
(Source:http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html)

Leave a Reply