Recipe: Warm Beet, Fennel, Walnut and Goat Cheese Salad

Hooray for beets!

I'm not ashamed to admit I may have an obsession with beets, and the AAAD team are all big beet fans (if you missed Kate’s beet recipe check it out here). Sweet, earthy, nutritious and versatile they are like the earth’s little rubies!  Beets are widely known for their anti-oxidant and detoxifying properties highly due to their rich deep red/purple colour.   The pigments that give beets their beautiful jewel tone hue are called betalains and it’s our metabolism of these compounds that we see excreted in our stool and urine after eating beets (so don’t be alarmed if things are a little more colourful next time you go to the washroom!) Also, don’t throw away your beet leaves! They are rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin.  You can be prepare them like spinach or Swiss chard.  

Fennel adds a light crisp component to any salad.  Fennel is high in vitamin C, fibre, folate and contains a compound called anethole which has been shown anti-inflammation properties.  

Here is a super easy and delightfully tasty beet salad I came up with:

Warm Beet, Fennel, Walnut and Goat Cheese Salad 

Ingredients:

  • 3 large fresh beets
  • ½ bulb of fennel
  • olive oil
  • fresh mint
  • dill to taste
  • goat cheese (as much or as little as you like)
  • ½ cup crushed or halved walnuts
  • salt and pepper to taste

Instructions:

  1. Preheat the oven to 400F
  2. Wash the beets throughly with warm water making sure to get off all residual dirt and debris.  Cut the leaves and roughly cut the larger beets in half so you have similar sized beets for roasting.  In a oven safe roasting dish coat the beets in olive oil (enough so they are fully coated and there is a little bit extra at the bottom - that is essentially the dressing for the salad)
  3. Rinse the fennel bulb and roughly chop ½ of it, placing it in a separate smaller roasting pan.  Coating it in olive oil and add some dill (really however much you would like).
  4. Place both fennel and beets in the oven - take the fennel out after about 10-15 min (you want is still fairly crisp) and the beets out after 45-60 min or soft once pierced with a fork.
  5. Once cooked let the beets cool enough for you to handle them and peel their skin off (which should come off very easily).  Cut into ½” cubes.
  6. Toss fennel, beets, walnuts, and crumbled goat cheese in a big bowl and use salt and pepper to taste
  7. Roughly chop a few sprigs of fresh mint and garnish 
  8. Either serve the salad just like that or put it on top of some baby spinach or spring greens


So if you haven’t gotten on the beet train yet, after trying this recipe I’m sure you will be. 

Bon appetit!
Nadia




A long time athlete and health advocate,  Dr. Kumentas’ goal is to help her patients become excited about making positive lifestyle choices in order to enjoy healthier, happier lives.  Her driving force is a passion for healing the whole person on a physical, emotional, and spiritual level using carefully selected natural therapies, fitness, and integrated medicine.  She truly believes in the importance of practising what you preach and investing in your health.  
Dr. Nadia Kumentas practices at Zen Beginnings Wellness Centre in Toronto and has a special interest in dermatology, woman’s health, and pain management.

To learn more about Dr. Nadia Kumentas visit www.DrNadiaKumentas.com or contact her at nadia@zenbeginnings.com.



References:
1) www.whfoods.com
2) images from: www.corbis.com


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