Beet, Arugula and Citrus Salad | Plant-Based Recipe

 Beet, Arugula & Citrus Salad Recipe

Ingredients:

• 3 medium (2 cups) beets, roasted and sliced (or pre-cooked beets for convenience) 
• 2 oranges (1 cup), peeled and segmented
• 1 avocado (1 cup), sliced
• 4 cups arugula or mixed greens
• ¼ cup walnuts, chopped
• 2 tablespoons pomegranate seeds (optional)

For the Walnut Vinaigrette:

• 2 tablespoons walnut oil (or olive oil)
• 1 tablespoon balsamic vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoon maple syrup
• Salt and pepper to taste

Instructions

1. If using raw beets, roast them: Preheat the oven to 400°F (200°C), wrap each beet in foil, and roast for 40-50 minutes until tender. Let them cool, then peel and slice.
2. Arrange arugula on a serving platter. Top with sliced beets, orange segments, avocado slices, walnuts, and pomegranate seeds.
3. In a small bowl, whisk together all vinaigrette ingredients until emulsified.
4. Drizzle the vinaigrette over the salad and serve immediately.

Health Benefits of Beets

Beets (Beta vulgaris) are a powerhouse of nutrition, offering essential vitamins, minerals, and plant compounds that promote overall wellness. Here’s why you should incorporate more beets into your diet:

1. Supports Heart Health

• Rich in nitrates, beets help lower blood pressure by improving blood vessel function and circulation.

• They may reduce the risk of heart disease and stroke by enhancing oxygen flow and reducing inflammation.

2. Enhances Athletic Performance

• The nitrate content in beets improves endurance by increasing oxygen delivery to muscles, boosting stamina and exercise efficiency.

• Athletes often consume beet juice to enhance performance and recovery.

3. Aids Digestion and Gut Health

• A great source of fiber (about 3.8g per cup), beets promote healthy digestion, prevent constipation, and support beneficial gut bacteria.

• Their fiber content also aids in weight management by promoting satiety.

4. Supports Brain Health

• Beets improve cognitive function by increasing blood flow to the brain, which may help reduce the risk of dementia and age-related cognitive decline.

• Their anti-inflammatory properties protect against neurodegenerative diseases.

5. Helps Detoxify the Body

• Beets contain betalains, powerful antioxidants that support liver detoxification and aid in the elimination of toxins.

• They help reduce oxidative stress and inflammation in the body.

6. Regulates Blood Sugar Levels

• Despite their natural sweetness, beets have a low glycemic index (GI), meaning they release sugar slowly into the bloodstream and help prevent blood sugar spikes.

7. May Have Anti-Cancer Properties

• The betalains and other antioxidants in beets may help protect cells from cancer-causing damage and slow tumor growth.

• Some studies suggest beets could be beneficial in preventing colon, breast, and prostate cancer.

Nutritional Value of Beets (Per 1 Cup, Raw – 136g)

📋 Doctor’s Order:

Beets are a nutritional powerhouse that can improve heart health, brain function, and athletic performance. Try incorporating them into salads, smoothies, or roasting them for a delicious and nutrient-rich boost!