healthy cooking, healthy eating, healthy foods
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healthy eating: the benefits of beets

I do everything in my power to eat healthy, even during the holidays, and although I am aware of the health benefits of most fruits and vegetables, it is always good to remind myself (ourselves) once in a while just to stay focused on eating healthy.

One of my favorite vegetable is beets. However, the only way I prefer to eat them is if  they are freshly made. The canned version just doesn’t taste good.  The only trouble is they are a bit messy, so if you plan to boil, peel and cut them at home,  be careful as they tend to bleed into most anything.

Beets are Low in calories, 1 cup of beets contains only about 60 calories and is cholesterol-free. It’s also a good source of dietary fiber and folic acid according to my favorite site here. Also here is a recipe I have tried at home and do recommend. Let me know what you think?

prep time:10 min
start to finish:1 hr 45 min
makes:6 servings (2/3 cup each)
Salad
4 medium beets (about 1 lb)
4 cups mixed spring greens
2 nectarines, sliced
1/4 cup crumbled chèvre (goat) cheese or Brie cheese (1 oz)
2 tablespoons walnuts, toasted*
Dressing
1 tablespoon extra-virgin olive oil
2 tablespoons orange juice
2 tablespoons finely chopped onion
1 teaspoon Dijon mustard
1/4 teaspoon salt
1. Heat oven to 425°F. Remove greens from beets, leaving about 1/2 inch of stem. Do not trim or cut root. Wash beets well. Tightly wrap beets in double layer of foil, and roast on cookie sheet 1 to 1 1/4 hours or until tender. When beets are cool enough to handle, peel them, discarding stems and root ends, then cut into 1/2-inch-wide wedges.
2. In small bowl, mix dressing ingredients with wire whisk.
3. In large bowl, toss half the dressing with mixed greens. Divide evenly among 4 salad plates. Arrange beets, nectarines, cheese and walnuts over each salad. Drizzle remaining dressing over each salad. Serve immediately.
*To toast walnuts, sprinkle in ungreased heavy skillet. Cook over medium heat 5 to 7 minutes, stirring frequently until nuts begin to brown, then stirring constantly until nuts are light brown.
High Altitude (3500-6500 ft): No change.

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