Fresh and Delicious Beet Spinach Feta Salad with Dressing.
Spinach Beet Salad
Make a Delicious Beet Salad with Feta Cheese
The Best way to Roast Beets for Beet Salad with Feta
Love them or hate them, beets are a powerhouse of nutrients that should become a frequent guest at your dinner table. And what’s not to love? At about 70 calories per cup, beets are loaded with vitamins C and vitamin A, and also give us folates, calcium, iron and potassium.
To Peel or not to Peel?
The general rule would be to leave the skin on the beets since the skin contains some vitamins and fiber, but we prefer to take the time and peel the beets with a sharp knife. Many people complain that beets … well “smell.” Peeling the beets leaves them just a little less smelly in our opinion.
Chunks or Hunks?
Again, some people prefer big hunks of beets or thick slices while other’s prefer little chunks. Since beets start to lose some of their nutritional value the longer they are cooked, cutting the beets into small chunks cuts down significantly on roasting time and we don’t lose all the valuable nutrients.
Beets are Messy
Yes – beets are messy, but they’re a good messy. All the red juice that comes from the beets is what makes the beet beety. This is a compound in beets called betaine that provides us with many health benefits.
Nothing beats a good beet recipe and this beet recipe can’t be beat! So if you’ve never been a beet lover, give this recipe a try and we think you will become a big fan.
Ingredients Needed for Beet Spinach Feta Salad
- Fresh Beets – preferably organic
- Olive Oil –
- Fresh Garlic Cloves
- Fresh Spinach
- Balsamic Vinegar
- Honey
- Dijon Mustard
Make this easy Beet Salad with Feta Cheese for a healthy lunch or dinner side dish
- 4 medium beets
- 2 tablespoons olive oil divided
- 3 cloves garlic chopped
- salt & pepper
- 1 small bunch of fresh spinach cleaned,trimmed and chopped fine
- 1 tablespoon Balsamic vinegar
- 2 teaspoons honey
- 1/4 teaspoon Dijon mustard
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Preheat oven to 400 degrees.
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Wash the beets in cold water and cut off the stems & leaves.
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Peel the beets carefully with a sharp knife and cut into small chunks.
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Lay a sheet of foil over a cookie sheet.
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Place beets on the foil, spreading beets out but leaving enough room to fold the foil once.
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Add the garlic to the beets.
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Drizzle 1 tablespoon of olive oil over beats and then lightly salt and pepper.
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Carefully fold the foil over the beets and seal the edges.
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Bake for 20 minutes or until tender.
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While the beets are cooking, saute the spinach in chicken broth or a little water until the spinach is tender. Chop up some of the green beet leaves and add to the spinach.
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Place the cooked beets in a medium bowl and add the spinach; let cool.
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Mix together the vinegar, honey and mustard to make the dressing.
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Add feta cheese to the beets and drizzle dressing over top. Mix gently.
How the Wash Beets – The best way to wash beets is by using a colander and your sprayer on your sink. This will remove all the dirt and debris. Wash beets thoroughly with cold water and let dry or dry with a paper towel.
- By cutting beets into small chunks, we are able to reduce cooking time for our beet salad with feta.
- Double the dressing recipe if you wish but remember that olive oil is a fat and fats are high in calories.
We do love our roasted beets and eat them a few times a week! Give this beet salad recipe a try, you will love it.
Why We Love Eating Beets!
Eating beets can offer several health benefits due to their nutrient-rich composition. Here are some of the potential health benefits associated with consuming more beets:
Rich in Nutrients – Beets are a good source of essential vitamins and minerals, including folate, potassium, manganese, vitamin C, and iron. These nutrients play vital roles in various bodily functions, such as supporting the immune system, maintaining healthy blood pressure, and aiding in red blood cell production.
Heart Health – Beets contain nitrates, which, when consumed, can be converted to nitric oxide in the body. Nitric oxide helps dilate blood vessels, leading to improved blood flow and potentially lowering blood pressure. Regular consumption of beets may contribute to better heart health and reduce the risk of cardiovascular diseases.
Antioxidant Properties – Beets are rich in antioxidants, including betalains and carotenoids. These compounds help neutralize harmful free radicals in the body, protecting cells from oxidative damage. Antioxidants have been linked to a reduced risk of chronic diseases, including certain types of cancer and heart disease.
Anti-Inflammatory Effects – Some compounds found in beets, such as betaine, have anti-inflammatory properties. Including beets in your diet may help reduce inflammation in the body, which is associated with various health conditions.
Digestive Health – Beets are an excellent source of dietary fiber, which promotes healthy digestion and regular bowel movements. A diet high in fiber can also support gut health and reduce the risk of digestive disorders.
Detoxification Support – Betaine, a compound found in beets, supports liver function and may aid in the body’s natural detoxification processes, helping to eliminate toxins and waste products from the body.
Cognitive Health – The nitrates and antioxidants in beets may also benefit cognitive function by promoting healthy blood flow to the brain and protecting brain cells from oxidative stress. This could potentially help in maintaining cognitive abilities as we age.
Weight Management – Beets are relatively low in calories and high in fiber, making them a satisfying addition to meals. Including beets in your diet may help with weight management by promoting a feeling of fullness and reducing overall calorie intake.
It’s essential to remember that while beets offer numerous health benefits, they should be part of a balanced and varied diet. Eating a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats is key to obtaining all the necessary nutrients for optimal health. If you have specific health concerns or conditions, it’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
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