Winter Recipe: Roasted Beet Salad

Tháng Một 12, 2023 | , ,

This winter recipe to kick off 2023, Roasted Beet Salad, might sound like something you are more likely to eat in the spring or summer. But many vegetables are actually in their prime in the winter and that includes beets, a root vegetable that is in season November through the late winter months – making this the perfect time to whip up this salad!

Beets have an earthy and slightly bitter taste when raw, but when cooked (for example, when roasted), they turn sweet and candy-like. Not only are they tasty, but they are low in calories and high in nutrients, among other benefits, including:

  • Rich in folate (vitamin B9)
  • Anti-inflammatory benefits
  • High in fiber
  • High in nitrates which contributes to lower blood pressure

We promote eating the rainbow when it comes to fruits and vegetables, as different colors provide different natural vitamins and nutrients for your body. The natural purple color of beets is an excellent source of antioxidants.

Beet salad with greens and walnuts

This salad, along with the other NTFB nutritious recipes, is a great part of your plan if you need help getting back into a routine after the holiday season. Here are a few other tips for starting out the new year in a healthy and nourishing way:

  • Quantity and quality are both essential. Portion control is equally as important as what food you eat
  • Include fruits and vegetables. You want to aim for ½ your plate being fruits and vegetables, according to Đĩa của tôi.  
  • Incorporate physical activity into your routine. This is important for both your physical and mental health. Aim for 30-60 minutes a day of physical activity on most days of the week.  

Roasted Beet Salad

Phần ăn: 4                                
Total Time: 1 hour and 15 minutes

Thành phần:

  • 1 bunch beets, washed and greens cut off 
  • Beet greens, washed and rinsed 
  • 1 medium orange, peeled, segmented, and chopped 
  • 1 Tablespoon olive oil
  • 1/4 teaspoon dried thyme
  • 1/4 thìa cà phê muối
  • Hạt tiêu đen để nếm

Hướng:

  • Preheat oven to 425°F. 
  • Wrap whole beets in foil pouches, making sure they are tightly shut. 
  • Roast beets for 1 hour or until fork easily pierces through the beet. 
  • Place beets in a bowl, cover and allow the steam to loosen the skin.
  • Using a spoon, remove the skin from the beets when safe enough to handle. Chop into bite-size pieces. 
  • Tear the greens and steam just until wilted. 
  • Toss all ingredients together and serve or chill to serve cold.

Full nutritional information about this recipe can be found here: https://ntfb.org/beet-salad/

Các dịch vụ dinh dưỡng là một thành phần quan trọng trong kế hoạch chiến lược của Ngân hàng Thực phẩm để cung cấp Thức ăn cho hôm nay và hy vọng cho ngày mai, và chúng tôi đã cung cấp giáo dục ẩm thực và dinh dưỡng miễn phí cho những người có thu nhập thấp kể từ năm 1996. Hãy truy cập trang web của chúng tôi để tìm hiểu thêm về dịch vụ giáo dục.

Cũng nhớ đăng ký Bản tin về Vườn và Dinh dưỡng, Muỗng và Muỗng, để cập nhật tất cả tin tức mới nhất từ nhóm Dịch vụ Dinh dưỡng của chúng tôi. Đăng ký tại đây.

Have a great winter!

Jamie Palefsky is a Nutrition Education Specialist for the North Texas Food Bank.

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