Beets, Arugula, Pears and Walnuts Salad Served with Blueberries Vinaigrette
Serve: 4-5
Preparation Time: 15-20 minutes
Boiling Time: 20-30 minutes
Total Time: 40-50 minutes
Ingredients
For the salad
- 6 organic beets, cooked
- 2 cups organic arugula
- ½ cup walnuts
- 1 pear peeled, cut in sticks
For the Blueberry vinaigrette
-1 cup organic blackberry
-1 cup filtered water
-3-4 tablespoons olive oil
-1-2 tablespoons balsamic vinegar
-Sea salt to taste
-Juice of 1 lemon, freshly squeezed
-1-2 tablespoons organic green scallions
-¼ teaspoon cayenne, finely chopped
Preparation
Step 1 (boiling the beets)
Cut off beet greens, leaving 1-2 inches of stem attached, wash well
Place the beets into a medium saucepan (keep the beets with the peel to reduce the loss of nutrients), cover with filtered water, bring to a boil, simmer until tender, 20-30 minutes
Remove from heat, carefully drain into a colander
Immediately transfer the cooked beets into a bowl with ice-cold water to stop the cooking process
Drain into a colander again, transfer the beets to a cutting board, allow to cool enough to handle
Trim off remaining stem, peel the skin off, cut in small cubes, reserve
Meanwhile the beets are cooking
Step 2 (simmering the blueberries for vinaigrette)
Place a saucepan over medium heat, add the blueberries and 1 cup filtered water, bring to a boil, simmer until the water is reduced to a half, 20-30 minutes
Remove from heat, transfer to a soup plate, smash with a fork, strain Transfer the strained blueberries into a small bowl
Add the olive oil, the lemon juice freshly squeezed, the cayenne and sea salt to taste,
Whisk with a fork or whisk until evenly combined, reserve
Step 3 (salad)
In a large serving plate make a bed with the arugula Over the arugula, make one layer with the beet cubes
Over the beet, make one layer with the pear sticks
Garnish with green scallions
Carefully pour the blueberry dressing over the salad, or serve it on the side
Nutrition:
Beetrootsare loaded with powerful antioxidants, nitrates, anti-inflammatory, vascular and anticancer protectors. Studies shown that regular beet consumption helps to prevent cardiovascular disease by lowering blood pressure, decreasing inflammation, controlling oxidative stress and preserving endothelial function. In addition, it helps to improve athletic performance, and more.
Arugula, a plant part of the cruciferous family that includes broccoli, cauliflower, kale, Brussels sprouts, cabbage, turnips, watercress, etc., all known to be excellent sources of antioxidants,substances that help our body naturally detoxify from toxins and heavy metals.
In addition, arugula is a source of glucosinolates, sulfur-containing substances, natural immune-boosting that has the power to fight cancer. Plus, fibers, vitamin K, vitamin C, folate, calcium, etc.
Diets rich in vegetables and green leaves are essential to our health and well-being. They help us feel satiate and give us nutrients to improve our body's defenses against simple and complex diseases. Reducing the risk of cardiovascular disease, bone health, regulating blood glucose (sugar) levels, cancer, etc.
Berries- the regular consumption of berries in general are linked to provide a wide range of health-boosting nutrients that helps to reduce the risk of cardiovascular disease, diabetes, degenerative diseases, the aging processes, cancer, inflammation, promote a health intestinal flora/microbiota, and more.
Blueberriesin particular are a great source of fibers, vitamin C, vitamin K, trace minerals, minerals, anti-inflammatory, phytochemicals, and pigment antioxidants, including flavonoids, that contribute immensely towards optimum health and wellness.
Walnutsare packed with essential nutrients as omega-3 fats, vitamins, minerals and antioxidants, all necessary for good health and well-being. Regular consumption of nuts helps in the prevention of heart disease, brain health, cancer, etc.
Tips:
Do not waste the beet leaves and stalks.
Mix the beet leaves in green salads, and the stalks, finely chop them, add red onion, cilantro, fresh lemon juice, olive oil, pepper, and sea salt to create a crispy and delicious salad. Or sauteed them with olive oil, onions, garlic and sea salt.
The flavonoids found in the beet stalks and leaves can help our own defenses during processes of chronic inflammation.
One study done in mice showed that the presence of flavonoids has protective effect on the liver against oxidative damage induced by a high-fat diet.
Amazing, isn't it?
God provided us with everything we need.
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