Loading ...Healthy RecipesArugula, Roasted Beet & Goat Cheese Salad
This arugula salad is great way to get the health benefits of cruciferous vegetables without eating broccoli. A recent study published in the Journal of Nutrition found sulforaphane, a phytonutrient found exclusively in cruciferous vegetables, stopped the growth and division of human breast cancer cells and boosted the body’s production of a cancer-protective protein within 24 hours. Because sulforaphane is destroyed by heat, enjoy your cruciferous veggies, like this sumptuous salad, raw to get the maximum benefit.
Serves: 4
Time to Table: 50 minutes
Healing Nutrient Spotlight
• Sulforaphane
• Good source of calcium, folate, riboflavin, copper
Ingredients
2 whole (2-inch diameter) organic beets
4 ounces organic goat cheese, crumbled
1/4 cup fresh basil, chopped
1 Tbsp organic red wine vinegar
4 cups organic baby arugula (try Earthbound Farm)
2 Tbsp organic extra virgin olive oil
1 dash sea salt (preferably Celtic Sea Salt)
1/2 cup organic lemon juice
Preparation
Preheat oven to 375 F. Scrub beets and slice into 1-inch slices. Sprinkle with salt. Heat a heavy, oven-proof pan over medium heat. Add one teaspoon oil to pan to coat. Add beets in a single layer. Cover with a lid or foil and transfer to oven. Roast 45 minutes or until beets are tender.
Meanwhile, prepare dressing by mixing remaining oil with vinegar, lemon juice and basil. Cool beets and slice in half. While beets can be peeled, we prefer leaving their fibrous skin on. Arrange cleaned arugula on plates or serving dish. Top with beets and goat cheese (about 1 ounce per serving). Drizzle with dressing and serve.
Nutritional Information
195 calories, 16 g total fat, 7 g saturated fat, 0 g trans fat, 7 g monounsaturated fat, 1 g polyunsaturated fat, 22 mg cholesterol, 279 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 7 g protein
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet, a multimedia company that educates on how foods promote health and protect against disease. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: arugula, beets, calcium, folate, salad, vegetables
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