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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Shared on: Summer Salad Sundays, Just Another Meatless Monday, Melt in your Mouth Mondays, Monday Mania, My Meatless Mondays, Mealtime Monday, Fat Tuesday,  Slightly Indulgent, Traditional Tuesdays, Allergy-Free Wednesdays, Whole Food Wednesdays, Gluten Free Wednesdays, Tastetastic Thursdays, Pennywise Platter Thursdays, Simple Lives Thursdays, Frugal Food Thursdays, Fresh Bites Friday, Fight Back Friday, Friday Food, Show Off Friday, Potluck Party Friday  Raw Foods Thursday 
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16 comments:

  1. This looks so refreshing and I love the candy cane beets we can't get them here unfortunately :(

    ReplyDelete
  2. glutenfreehappytummy.comJune 21, 2012 at 8:39 PM

    Hi Amber! Oh my gosh those beets are so pretty! i love the stripes! They're beets with a fashion sense:) And I bet this salad is delicious with the plums....wow, yum! I can't wait until I can eat beets and plums -- this salad will definitely be on my list of things to make! Thanks for sharing! have a wonderful weekend:)

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  3. Heather @Gluten-Free CatJune 25, 2012 at 12:25 PM

    Oh how I love raw beets, but I've never tried candy cane beets! I will be looking for them. This salad is just packed with delicious flavors. Beets with fruit is just genius! And i love that it's packed with nutrients as well. Thanks so much for sharing!

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  4. This salad is ingenious and it is beautiful. Thanks for sharing it on My Meatless Mondays.

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  5. thanks for sharing love the post I learned a bit myself thanks

    come see what we shared at http://shopannies.blogspot.com/2012/06/flank-steak-with-grilled-mango-and.html

    ReplyDelete
  6. Debbie @ Easy Natural FoodJune 26, 2012 at 2:36 PM

    Love those candy cane beets, but I've never heard of them before, and don't ever remember seeing them at the Farmer's Market :( This salad sounds so tasty with the plums and strawberries! Thanks for sharing with Summer Salad Sundays.

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  7. homecookedhealthyJune 27, 2012 at 7:05 AM

    Beautiful!

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  8. Anne @ Quick and Easy Cheap and HealthyJune 28, 2012 at 5:45 PM

    Never heard of candy cane beets! They look scrumptious, though.

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  9. Never seen those kind of beets but they look so fun! Thanks for sharing on Mealtime Monday and I can't wait to see what you link up this week!

    Kaylee
    www.couponingncooking.com

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  10. This all looks just amazing.

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  11. Nicole@Show Off FridayJuly 2, 2012 at 9:36 PM

    Another amazing recipe! It looks delicious. Thanks for sharing.

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  12. ella@lifeologiaJuly 3, 2012 at 9:37 AM

    These beets look amazing!!!!
    What a lovely happy-looking salad ;)
    Thanks for sharing it at the Potluck Party. xo
    http://www.lifeologia.com/potluck-party-celebrating-canada-day-and-fourth-of-july-with-healthy-recipes-vegan-and-gluten-free/

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  13. gfe--gluten free easilyJuly 3, 2012 at 10:59 AM

    You have made a salad some serious "eye candy" with this recipe, Amber! Gorgeous!

    xo,
    Shirley

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  14. I have never seen candy cane beets. They're gorgeous! I only recently discovered golden beets. Thanks for sharing this strawberry recipe at Gluten Free Wednesdays.

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  15. This salad looks delicious! I have to keep my eyes peeled for these beets at the farmers market! I notice you used grapeseed oil. I am SO confused about grapeseed oil. I read some articles that says its good and healthy to use and others that say its in the same category as canola and vegetable oils. I use it to sauté with when I don't want to use coconut oil but have been debating if I should continue using it or not.

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  16. Heather @Gluten-Free CatMay 15, 2013 at 4:00 AM

    I'm so glad you linked this up to Raw Foods Thursdays! I'll be featuring your salad tomorrow! I've been juicing beets all week, and can't get enough of them. I'll be looking for these candy cane beets to make this salad soon. Summer plums are just around the corner too!

    Hugs!
    Heather

    ReplyDelete

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