Do you want a salad that is filled with all sorts of good for you foods? Then this Superfood Salad with Beets and Blood Oranges should be on your healthy menu. It has heart healthy beets, immune boosting walnuts and oranges, fennel to aid digestion, and vitamin K loaded watercress.
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Superfood Salad with Beets and Oranges
So, Ellen Degeneres isn’t the only one turning 60 this year. Yes, yours truly turns the big 6-0 in May. I have mixed feelings. On one hand, it’s 60! On the other hand, I feel good about my life and the choices I’ve made. I’m much more relaxed and chilled and focused on what I want to do with the rest of my life. One of the things I’ve focused on is eating healthy. No paleo, no keto, no whole 30, just healthy. Like this Superfood Salad with Beets and Oranges.
Why Superfoods are Good For You
For me, eating healthy means, less red meat, more fish and chicken, more meatless dinners, lots of fruit and veggies and whole grains, not so many sweets. It’s not that difficult. But if you’re going to eat healthy, you might as well fill your plate with Superfoods.
If you want to learn more about Superfoods, I highly recommend, Super Clean Super Foods. What I love about this book is that it doesn’t just go into the unusual superfoods, like goji berries, but lists every day foods and why they are a super food. I have learned so much, reading this cover to cover. For example: 3 1/2 oz of watercress provides 420% of the Vitamin K you need for a day, 1 cup of barley gives you 125% of your Selenium needs, and 1 cup of red bell pepper gives you 158% of your vitamin C!
My biggest take away from this book is that there are a lot of foods that should be considered super foods, not just the ones that are making the scientific headlines. The key is variety, because they each offer different benefits.
Like this Superfood Salad with Beets and Oranges. Practically every ingredient in this salad: beets, walnuts, oranges, fennel, and watercress are a superfood in their own right. Put them together and you have a salad that is not only beautiful to look at, but amazingly good for you!
Superfood Salad with Beets and Blood Oranges
This superfood salad with beets and oranges is filled with good for you ingredients like beets, walnuts, blood oranges, fennel and watercress.
- 2 beets peeled
- 1 tablespoon olive oil
- salt and fresh ground black pepper
- 1/4 cup walnuts coarsely chopped
- 2 blood oranges
- 1 fennel bulb trimmed
- 2 cups watercress washed and dried
- 3 1/2 cups baby arugula washed and dried
- 1/4 cup extra-virgin olive oil
- 1 teaspoon dijon mustard
- salt and fresh ground black pepper
Preheat the oven the 400. Cut the beets into 8 wedges per beet. Place them on a rimmed baking sheet, drizzle with the olive oil, season with salt and pepper and toss to coat. Spread them out in a layer and roast for 30 minutes, turning once. Set them aside to cool.
Using a dry skillet, toast the walnuts over medium heat until starting to brown. Set them aside to cool.
Peel the oranges, removing all the pith. Cut out each segment of the orange between the membranes, dropping them into a bowl. Squeeze what's left of the orange into another larger bowl to be used in the dressing.
Make the dressing by whisking the dressing ingredients in the bowl with the orange's juice. Slice the fennel very thinly into the bowl and toss so that it doesn't discolor.
Add the watercress and arugula to the bowl with the fennel and toss to combine. To serve place the lettuce fennel mixture on a platter. Top with the beets and blood oranges and then sprinkle the toasted walnuts on top.
This week I am linking up with:
Amaze Me Monday |
Lou Lou Girls |
| The Scoop
The Hearth and Soul |
The SITS Girls |
Full Plate Thursday |
Thursday Favorite Things |
Friday Favorites |
Country Cook Weekend Potluck