Whole Beet Salad with Goat Cheese

Beets, Greens and Goat Cheese Salad

Perfect beautiful, colorful blend of sweet and bitter, warm and cool- but this isn't just about looks! This salad is packed with health benefits in every ingredient. We're going to focus on the whole, fresh beet...from root to leaf! 

How it Works?

Fresh beets, often sold with their leaves still attached, grow in mild temps in fall and spring. The beet root, the red or golden part, has long been used for its high nutritional content. However, you shouldn't toss the leaves either! They have a unique flavor similar to collard greens or spinach and are packed with just as much nutritional value. Beets have been reported to help:

• The heart: High in fiber, helps to reduce cholesterol and triglycerides by increasing the level of HDL. Also, the nutrient betaine further helps to prevent cardiovascular diseases .
• The liver: Betaines are also good for improving liver function.
• Avoid birth defects: An excellent source of folate, which is vital for proper fetal development, has long been recommended for women who are pregnant or of child bearing age (just in case)
• Prevent certain cancers: Research has shown that beet juice can inhibit cell mutations and slow the rate of tumor development. Beta-carotene in beets also helps to prevent lungs cancer.
• Prevent respiratory problems and colds: Beetroot is a source of vitamin C which helps improve immune function and asthma.  
• Boost energy: The complex carbohydrates are perfect fuel for energy and prolonged sports activities.
• Prevent cataract and macular degeneration: The presence of beta-carotene (vitamin A) helps to prevent age related blindness called cataract.
• Provide an excellent source of B vitamins, iron, manganese, magnesium and potassium.
• The leaves are an super source of carotenoids, flavonoid anti-oxidants, and vitamin A.. in even higher quantities than the roots! Also, the leutin and Vitamin A in the leaves is a powerful combination for eye health and prevention of the deterioration of vision.

Whole Beet Salad with Goat Cheese

• 4 medium beets with leaves - scrubbed, trimmed and cut in half
• Beet leaves, trim heavy stems
• 6-8 oz Spinach or kale
• 2 cloves of garlic, minced or pressed
• 1/4 cup walnuts, halved
• 2 tablespoons maple syrup
• 1/4 cup balsamic vinegar
• 1/2 cup extra-virgin olive oil
• Sea salt and ground black pepper
• 2 ounces goat cheese

Roasting Beets:

1. Preheat oven to 350 degrees F. Place rack in middle of oven.
2. When preparing the beets, trim off the stems (leafy tops) and ends of the beets. Hold on to the leaves (wash with spinach/kale and place in a colander to allow excess water to drain).
3. Toss the beets in a bowl with a tablespoon of olive oil (or enough to coat lightly.) Cover a large baking sheet with aluminum foil and place the beets, in a single layer. Then cover with another sheet of aluminum foil and seal all four sides together.
4. Place in oven and roast approximately 1 to 2 hours (depending on the size of your beets) or until tender. You’ll know they’re ready when you can easily pierce to top with a knife.
5. Remove baking sheet from oven as well as the top aluminum foil sheet. Set aside to cool (while beets cool you can work on the greens). When cool enough to handle, you can peel the skin off easily by hand or using a knife.

Salad Greens:

1. In a large pot, place 2 tablespoons of olive oil and allow to heat. Add Garlic to olive oil and allow to cook slightly for 1 minute (or until aromatic.)
2. Place washed greens in pot and cover. Cook for 3-5 min until wilted. Be careful not to overcook. 
3. Remove from heat, and salt and pepper to taste- don’t use too much salt if you’re adding goat cheese (already salty.)

Glazed Walnuts (optional):

Some people find beets sweet enough, but for those that may want an extra sweet treat, try glazing the walnuts in maple syrup. Otherwise, feel free to toss in as is.

• Place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast, then stir in the maple syrup. Cook and stir until evenly coated, then remove from the heat and set aside to cool.

Putting it all together:

1.   In a large mixing bowl, combine greens, roasted beets, walnuts and goat cheese. Add olive oil and vinaigrette to taste and toss well. 

2.  Serve immediately while the greens are warm. Can be served cool if you prefer, but the warmth of the green base seems to bring out the best flavor of the dish.

The Skinny on Fats part 2: Fish oil

You may or may not be from the generation that had to have been forced to take a spoonful of cod liver oil every day. And yes, it tastes just as appetizing as it sounds. The thing is, cod liver oil is derived from, yup you guessed it: cod fish and is packed with Omega 3 fatty acids (AKA EPA and DHA). For generations, mothers would give children this supplement, believing it was good for them, and they were right! Some experts are saying that that many of the increased incidence of childhood ADHD, depression, asthma, diabetes and even autism can be linked to deficiencies of this omega 3 rich supplement in recent generations.

You can’t walk into a super market, pharmacy or health food store without being pummeled with fish oil this, DHA/EPA that… foods, vitamin bottles and magazines everywhere advertising the health benefits of eating more Omega 3 rich foods and supplements. So what is this stuff and what’s so important about them?

DHA, the acronym for decosahexanoic acid, is an essential omega-3 fat. Essential, meaning it is not produced in humans, and as you can infer, necessary for optimal function. Most DHA can be found in the fluid membrane of the brain and supports cognitive function and development. In fact, today’s prenatal vitamins contains high doses of this fat to aid in fetal neural development and reduce complications such as low birth weight, premature birth, and diabetes to name a few. EPA, Eicosapentaenoic acid, is also a long chain Omega 3 polyunsaturated essential fatty acid. This has profound anti inflammatory properties, beneficial for preventing and treating many immune related conditions such as asthma, arthritis, inflammatory bowel disease, and psoriasis.

Studies have also linked low Omega 3 intake with increased severity and symptoms of depression (including postpartum), schizophrenia, bipolar and autism and ADHD. As new research develops, scientists have found correlations between increased inflammation and cardiovascular disease. With its anti-inflammatory effects, this fatty acid can significantly reduce risk of coronary heart disease (CHD), heart attacks and stoke.

Remember that little lesson on cholesterol, HDL and LDL? If you recall, we talked about how increasing your HDL levels has cardio-protective effect by helping eliminate cholesterol from our bodies. Research has made correlations between the increased intake of Omega 3 rich foods, such as fish oils, and increased levels of HDL and decreased triglycerides (bulky compounds that lead to artery blockage). This is the reason for the reported decrease of heart attack and stroke in patients consuming these fatty acids.

OK, OK so now you know you should be eating good fat, and crowding out bad fat from your diet. Next, we’ll talk more about the sources of the good fat and how to spot the bad stuff.