Thursday, June 21, 2012

Candy Cane Beet, Strawberry and Black Plum Salad with a Ginger Lemon Honey Dressing.

Okay, so how GORGEOUS are these beets?! Have you ever tried a candy cane beet (aka Chioggia beets)?  Before you click away because beets aren’t your thing, hear me out.  Not all beets are created equal.  If you can get your hands on this variety, please give them a try.  You will be pleasantly surprised by their mild (almost sweet), tangy flavor.  They are perfect in salads and wonderful raw.  And my kids even love them.  It sort of tastes like kohlrabi meets radish (meets a carrot)?  Hard to describe the flavor.  Anyway, I’m smitten with these candy striped cuties.  

Salad Ingredients:
-4 oz of spring salad mix 
-6 oz black plums (5 small plums), small chop
-3 oz strawberries (6 strawberries), small chop
-4 candy cane beets, sliced (or your favorite cut)
-1/4 cup ginger lemon honey dressing
-(optional: walnuts & green onions) 

Ginger Lemon Honey Dressing:

-2 tablespoons fresh squeezed lemon juice
-1/2 teaspoon freshly grated ginger
-2 tablespoons oil (I used grapeseed)
-1 1/2 tablespoons honey
-Pinch of salt

How To:
1.  Prepare salad fixens’
2.  In a small bowl, whisk together dressing ingredients.  
3.  Pour dressing on salad immediately before serving.  
4.  Serves 4


You can find candy cane beets by looking at the stems!

Health benefits of beets 
(content source)
  • Garden beet is very low in calories (contain only 45 kcal/100 g), and contain only small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
  • The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which is otherwise can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
  • Raw beets are an excellent source of folates; contains about 109 mcg/100 g (Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
  • It contains significant amounts of vitamin-C, one of the powerful natural antioxidant, which helps body scavenge deleterious free radicals one of the reasons for cancers development.
  • Beet greens (tops) are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  • The root is also rich source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese, and magnesium.
  • In addition, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
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Posted by Amber at

Labels: go ahead honey, salad, SCD, summer cuisine, vegetarian.

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