Healthy Recipe:

Recipe: Beet walnut salad

  • Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
  • Low sodium = no more than 140 mg of sodium per serving

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By Mayo Clinic staff
Serves 8

Ingredients

    1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
    1/4 cup red wine vinegar
    1/4 cup chopped apple
    1/4 cup chopped celery
    3 tablespoons balsamic vinegar
    1 tablespoon olive oil
    1 tablespoon water
    8 cups fresh salad greens
    Freshly ground pepper
    3 tablespoons chopped walnuts
    1/4 cup Gorgonzola cheese, crumbled

Directions

Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar. Add apples and celery. Toss together. In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss. Put greens onto individual salad plates. Top with sliced beet mixture. Sprinkle with pepper, walnuts and cheese. Serve immediately.

Nutritional Analysis

(per serving)
Calories89 Cholesterol5 mg
Protein3 g Sodium115 mg
Carbohydrate8 g Fiber2.5 g
Total fat5 g Potassium291 mg
Saturated fat1.6 g Calcium53 mg
Monounsaturated fat2 g   
Mayo Clinic Healthy Weight Pyramid Servings Diabetes Meal Plan Exchanges Dash Eating Plan Servings

 

Source: This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books and available at the MayoClinic.com Bookstore.

RE00147

March 24, 2009

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