Meatless Monday Recipe: Roasted Red Beets and Arugula Salad with Citrus Dressing

Roasted Red Beets and Arugula Salad with Citrus Dressing

1 bunch of beets, greens removed and saved
1 bunch of arugula, rinsed
1 orange, peeled and halved lengthwise
2 tablespoons of lemon juice
2 tablespoons of extra virgin olive oil
sea salt and pepper to taste

Preheat oven to 400 degrees.  Place beets in a roasting pan or baking dish.  Drizzle 1 tablespoon of extra virgin olive oil on beets.  Sprinkle sea salt.  Roast the beets in the oven for  30 - 40 minutes or until they are tender when pierced with a knife.  Let the beets cool until you can handle them.  The beets should peel easily but you can use a knife, too.  

Slice the beets mix with the arugula.
Section orange slices and arrange on the salad.
Add dressing and enjoy.

Citrus Dressing

Juice the other half of orange.
Add 2 tablespoons of fresh lemon juice.
Add 1 tablespoon of extra virgin olive oil.
Sea salt and pepper to taste.

Functional Nutrition
Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.

Oranges and orange juice contain a potent phytonutrient called herperidin, which has been shown to lower blood pressure and total cholesterol in animal studies.

 Arugula is a great source of vitamins C and A and rich in vitamin K, which is important for healthy blood and bones.  



Popular posts from this blog

What is Holistic Health?

Image
Holistic Health focuses on one's experience to life and how all areas of the mind, body, emotions and spiritual life are connected.  It is specific to each individuals needs incorporating integrated therapies, lifestyle changes and preventative measures.  It is natural, ecological and organic focusing on restoration, regeneration and transformation.   A Holistic Health Practitioner emphasizes healing through education and advocacy for natural living,  good nutrition, stress reduction, eliminating bad habits, emotional healing, life coaching, exercise and spirituality.  Holistic Health is best for chronic stress, lifestyle disorders, immunity and imbalances.  It relies on your body's innate ability to heal itself with little or no side effects.   Is the holistic approach right for you? Does stress at your job or in your relationship cause you to overeat?  Does lack of sleep or low energy prevent you from exercising? Is lo...
Read more

Meatless Monday Recipe: Wild Rice and Mushroom Risotto

Image
Wild Rice and Mushroom Risotto Ingredients 1 cup cremini mushroom or baby bella mushrooms, sliced 1 clove garlic, finely chopped 2 tablespoons of extra virgin olive oil 3 - 4 cups vegetable broth, approximately 1 cup wild rice 1/4 cup dry white wine, optional 2 tablespoons chopped fresh parsley Sea Salt to taste 1/2 cup finely chopped walnuts or pecans Instructions Saute the mushrooms in olive oil and garlic until they are soft. Wash the wild rice in cold water and place in pot with 3 cups of vegetable broth, add 4 th cup if needed. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add wine and mushrooms and continue cooking until rice is tender and all the liquid is absorbed. Add the chopped parsley and sea salt to taste. Stir in the finely chopped nuts.
Read more

Healthy Cinco de Mayo!

Image
While shopping at the supermarket yesterday, I couldn't help but notice all the Cinco de Mayo displays around the store. Tortilla chips, limes (yes, they're pricey right now) :(, salsa, avocado and the list went on.  Of course, this all made me think of guacamole.  Mmm.  A favorite treat of mine. Why did I love it so much?  Is it the creaminess of the avocado?  The tanginess of the limes?  The perfection of the combination of flavors?  Yep, those are all part of it but there was another reason.  It's a treat but it's a healthy treat.  Add it to sandwiches or have it as a snack.  Guacamole does not disappoint. So to prove my case, this week I am featuring 5 healthy things about 5 ingredients in guacamole. 5 for Cinco, 5 for Mayo.  Get it? AVOCADO
Read more