Healthy Recipes
Healthy Beet Salad: A Metabolic Code Recipe
Forget grandma’s canned version and rediscover the goodness of fresh beets. They’re naturally sweet, highly nutritious, and versatile too. Their mild flavor blends well with other vegetables or proudly takes center stage as a ruby-red salad.
Nutrient Spotlight:
Excellent source of folate
Good source of vitamin C and manganese
Ingredients:*
2 cups cooked beets, peeled and diced
2 cups sliced celery
½ to 1 onion, sliced, or 1 to 2 green onions, chopped (optional)
2 tablespoons olive oil
1 tablespoon cider vinegar or lemon juice
Optional: feta cheese
*Use organic products for optimal nutrition.
Directions:
Combine the beets, celery, and onions. Add the olive oil and vinegar or lemon juice, tossing to coat the vegetables well. This salad is delicious topped with a little feta cheese. It keeps beautifully, refrigerated. Makes 8, ½ cup servings.
Recipe Nutrient Analysis:
140 calories, 11 g. total fat, 1 g. saturated fat, 8 g. monounsaturated fat, 2 g polyunsaturated fat, 0 mg. cholesterol, 12 g. carbohydrate, 3 g. fiber, 7g. sugar, 2 g. protein, 140 IU vitamin A, 10 mg vitamin C, 90 mcg folate, 40 mg calcium,
120 mg. sodium, 460 mg. potassium, 28 mg magnesium, 0.4 mg manganese
Recipe adapted from Simple Food by Helen Nearing (Chelsea Green Publishing Company, 1980).
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Tags: beets, folate, metabolic code, Metabolic Syndrome, salad, vitamin c
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