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Beet and walnut salad

July 26, 2022

Recipe

This beautiful side salad mixes the flavors of sweet beets, savory gorgonzola and tangy vinaigrette.

Serves 8

Beets contain vitamin C and folate.

To make this plant based, leave out Gorgonzola cheese.

Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar.

In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss.

Put greens onto individual salad plates. Top with sliced beets, and chopped apples and celery. Sprinkle with pepper, walnuts and cheese. Serve immediately.

1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
1/4 cup red wine vinegar
3 tablespoons balsamic vinegar
1 tablespoon olive oil
1 tablespoon water
8 cups fresh salad greens
1/4 cup chopped apple
1/4 cup chopped celery
Freshly ground pepper
3 tablespoons chopped walnuts
1/4 cup gorgonzola cheese, crumbled

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1/2 Fats and oils Fruits Grains and grain products Meats, poultry and fish 1/2 Nuts, seeds and dry beans Sweets 2 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes Milk and milk products 2 Nonstarchy vegetables Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates 1 Fats Fruits Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 90 Calories 9 g Total carbohydrate 5 mg Cholesterol 2.5 g Dietary fiber 2 g Monounsaturated fat Potassium 3 g Protein 1.5 g Saturated fat 1 cup lettuce and 1/2 cup beets Serving size 115 mg Sodium 5 g Total fat