Roasted Beet Salad with Bleu Cheese and Tarragon
Dr. La Puma prepares warm, tangy and sweet salad that can help lower heart disease and cancer risk.
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Preparation Time: 15 minutes
Cooking Time: 35 minutes
Calories: 197 per serving
Percent from Fat: 35%
Course: Salad - Side
Diet: Gluten Free, Vegetarian
Food as MedicineSM Ingredient: Beets
Food as MedicineSM TipIn addition to the cancer-preventive powers of betacyanin, beets are also rich in B vitamin folate which helps prevent birth defects in pregnant women. Beet greens are rich in vitamin K, which helps prevent osteoporosis.
Culinary Taste TipYoung, early spring beet greens are more tender and sweeter in flavor than spinach, and make an excellent substitute. Beets are best fresh right out of the garden or from the farmer's market. They're easy to grow. Plant in dense rows then thin the greens to give the crimson roots room to grow.
Culinary Technique TipLeave about one-half inch of greens on top of the beet root. This will prevent "bleeding" while they are roasting. Same tip applies when boiling beets.
Ingredients1 bunch small beets with healthy greens attached (about 12 beets)
1 tablespoon plus 1 teaspoon extra virgin olive oil, divided
1 tablespoon sherry vinegar
1 cup chopped red onion
2 tangerines, peeled, separated into sections
2 tablespoons chopped fresh tarragon, divided
1/3 cup crumbled blue cheese
½ teaspoon salt
Freshly ground black pepper
PreparationHeat oven to 400°F. Trim off and reserve beet greens. Scrub beets and wash greens. Cut each beet into 6 thin wedges. Place beets in an 8 or 9-inch square glass baking dish or pan. Toss beets with 1 teaspoon olive oil; spread into a single layer. Bake 30 to 35 minutes or until beets are tender when pierced with a sharp knife. Let stand 10 minutes; drizzle vinegar over warm beets.
While beets are roasting, heat remaining 1 tablespoon oil in a large skillet over medium heat. Add onion; saute 5 minutes or until golden brown. Trim off and discard tough stems from beet greens. Coarsely chop leaves; add to skillet. Saute 3 minutes or until greens are wilted. Remove from heat; stir in 1 tablespoon of the tarragon; transfer to four serving plates. Top with beets; salt, tangerines and cheese. Top with remaining 1 tablespoon tarragon; serve with pepper.
Substitutions: golden beets may replace the regular beets, balsamic vinegar may replace the sherry vinegar and goat cheese or gorgonzola cheese may replace the blue cheese.
Nutritional AnalysisTotal fat (g): 8.2. Fat calories (kc): 71.84. Cholesterol (mg): 9.37. Trans fatty acids (g): 0. Saturated fat (g): 2.63. Polyunsaturated fat (g): 0.81. Monounsaturated fat (g): 3.43. Fiber (g): 6.35. Carbohydrates (g): 27.98. Sugars (g): 19.51. Protein (g): 5.92. Sodium (mg): 567.92. Calcium (mg) 119.17.
Comments on Roasted Beet Salad with Bleu Cheese and Tarragon
Excellant job and I can't wait to make it.
Wow !! what a delicious salad, I liked the combination with cheese, beets and tangerines.
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