A sweet and tangy raspberry vinaigrette compliments the earthy flavors of roasted beets. Additional components of baby kale, blue cheese, toasted walnuts, fresh mint and reduced balsamic create a symphony of texture, flavor and nutrition.
Beet Salad with Raspberry Vinaigrette
CREATING A NUTRITIOUS SALAD WITH TASTE SATISFACTION
Roasted beets combined with a tangy raspberry vinaigrette, walnuts, Point Reyes blue cheese and baby kale, make a great salad with superfoods. We definitely love our salads and dressings. If you visit some of our other posts, we tend to use combinations of nuts, cheeses and vinaigrettes. Organic baby kale is available at most grocery stores. Just like regular kale it is versatile with both raw and cooked applications. The difference is that it is tender and palatable right out of the box.
WHAT ARE SUPERFOODS?
Superfoods carry high nutritional value and health benefits with low calories, which are easy additions to maintain a balanced diet. Commit to a healthier lifestyle by loading your next salad with superfoods. See more on nutritional value at the end of this post.
PREPARING THE ROASTED BEET SALAD
The most time consuming part is waiting for the beets to roast. It is worth your patience because roasted beets have a sweet, earthy flavor that is addicting.
Raspberry vinaigrette has been a favorite dressing for years. It is unique because the bright red color, distinct sweetness and tang. Another combination I love is with arugula and goat or feta cheese. The vinaigrette is versatile as a dressing or dip.
To prep the red onions, slice (julienne) them in thin strips and wash under cold running water. Soak in ice water for 10 minutes and drain. This keeps them crispy and washes out some of the harsh oils that give onions their sharp flavor.R
ROASTING THE BEETS
Preheat oven to 350F. Remove the stalk if any from the beet(s). Cut 1/4″ off the top and bottom so the beet can sit flat. Wash the beet in cold water, but do not dry. Line a rectangular baking pan with tin foil. Build a tinfoil barrier in the middle to separate the red and gold beets. If you are cooking a lot of beets or more than two colors, use separate smaller pans. Place beets in the pan. Drizzle beets with 1/2 teaspoon extra virgin olive oil. Pour 1/4 cup cold water into EACH side of the pan.
Cover tightly with tin foil and place into the oven. Cook for 1 hour 30 minutes.
Remove the pan from the oven and let it sit for 15 minutes. Very carefully remove the foil. There may be hot steam coming out of the pan. The colors did run a little, but the slight stain on the golden beets creates a very vibrant color combination.
Once the beets are cool enough to touch, peel the outer skin off by hand. It should come off easily. Refrigerate until ready to use.
Combine balsamic vinegar and sugar in a small sauce pan. Place on the stovetop over a medium heat. Bring the vinegar to a low boil, then reduce heat to medium. Maintain the liquid at a low boil and reduce by half. Be sure to keep an eye on this, because it can over reduce very quickly and burn. Remove from heat and cool to room temperature. Balsamic syrup has a very long shelf life. You can refrigerate or store in your pantry. Another alternative we really like is using a balsamic glaze. They are nice and thick with the right amount of sweetness for dishes like Caprese salad with buffalo mozzarella and fresh tomatoes.
BUILDING THE ROASTED BEET SALAD
This is an optional step, but we liked the way of slightly wilting the kale came out. Baby kale is palatable and tender compared to mature kale. Place the baby Kale in a medium sized mixing bowl with olive oil and salt. Using your hand quickly massage the oil and salt into the kale leaves and refrigerate for 5 minutes. Next add the cut beets and raspberry vinaigrette in with the kale and toss to evenly coat. Distribute the roasted beet salad evenly and spread out between plates. Dress each salad with crumbled blue cheese, walnuts and mint leaves. Drizzle with balsamic syrup. This is a great Fall salad with superfoods that we hope you enjoy!
Thank you for reading our post on Roasted Beet Salad.
Beets and kale are superfoods packed with solid nutrition for a healthy balanced diet.
Kale has become known as a powerful antioxidant which is high in fiber and contains more calcium than milk. It has folate or vitamin B-9 which aides in cell division while harvesting genetic material and DNA for the body. According to the Mayo Clinic (2017), “Folate is important in red blood cell formation and for healthy cell growth and function. The nutrient is crucial during early pregnancy to reduce the risk of birth defects of the brain and spine.” Kale contains protein, iron, potassium, copper, phosphorus, manganese, zinc, vitamin C, vitamin A, vitamin B, vitamin K and vitamin E.
For those that are on dieting or weight loss programs, kale is very low in calories. It contains small amounts of an omega-3 fatty acid. Kale has also been the subject of research studies as a food that could potentially inhibit cancer growth and decrease the risks of heart disease by lowering levels of bad cholesterol.
It is important to consume kale in moderation. One issue with kale may concern individuals with thyroid health problems. Consuming too much raw kale can affect the thyroid gland. This can be avoided by consuming kale that is cooked.
Beets contain vitamin C, vitamin B6, vitamin A, minerals and folate as well. High in antioxidants, beets are used in many culinary applications such as salads, purees, smoothies, juices, pickling and baked goods. They are earthy and sweet with a nice crunch when sliced thin and eaten raw. Roasting makes them extremely tender and they provide vibrant colors to any dish. They are known in medical research to assist with reducing blood pressure and assisting the body with cancer prevention. It is important to note that a significant amount of the antioxidant properties in beets are lost through prolonged boiling.
*CrossEat Tip: Beets are the ultimate superfood when it comes to minimizing waste. Wash fresh beets well because every part is edible.