Organic Roasted Beet Salad with Chevre and Toasted Walnuts

A well-made salad makes a suitable meal anytime of the year. This one is particularly pleasing from an aesthetic perspective, but it’s not just another pretty face. The marriage of walnuts and chevre results in a reasonable amount of protein, while iron-rich beets deliver a fair supply of health benefits to one’s plate. Mixed greens are an unmistakable source of good nourishment. What could be better than a flirtatiously fabulous tasting dish, which doubles easily as either an entrée or a side dish, and is not only appetizing to the eye, but also richly nourishing to the body? Dare I mention that this vegetarian-friendly deliciousness?

Root vegetables are a well-known source of concentrated nutrition. In the case of beets, as well as their many relatives, the greens are just as suitable for culinary purposes as the roots themselves, and often possess many of the same nutritive components. Beets, beet greens and even beet juice provide folate, nitrates, magnesium and antioxidants. It is suggested that the nitrates in beet juice, when consumed, are converted to nitrites by saliva during the digestive process. These nitrites can assist in the lowering of high blood pressure. Beet fiber has been shown to be an effective aid in lowering LDL and total serum cholesterol. It is believed, as well, that the high folate content of beets leads to a lowering of triglycerides when consumed regularly in one’s diet.

Anything as dark red as a beet rings antioxidants, and it is true, consuming beets has been found to raise antioxidant enzyme levels in the liver and may thus promote detoxification in the intestines, blood and liver. Additionally, beets are noted for having a potential link in colon and stomach cancer prevention (though cooking lessens this property), aiding in the prevention of birth defects (Spinabifida and anencephaly) by way of supplying folate, helping to prevent osteoporosis through supplying magnesium (though defer from consuming the leaves if one suffers from osteoporosis, as they contain oxalic acid which blocks calcium absorption), and may contribute in preventing the onset of Alzheimer’s disease and senile dementia.

Enjoy!

Organic Roasted Beet Salad with Chevre and Toasted Walnuts

4 organic beets of any variety
3 T. organic olive oil
Sea salt
Freshly ground organic pepper
1 organic shallot, finely sliced
1 T. organic garlic, minced
3 sprigs organic thyme leaves
1 sprig organic savory leaves

1 c. organic walnuts
2 oz. organic soft chevre
4 c. organic mixed baby greens
Freshly made Balsamic Vinaigrette

Preheat over to 350 degrees.

Coarsely chop beets into manageable chunks, removing the nibs and retaining the peeling. I like to mix red and golden beets together for variety, but any assortment will do. Place the beet segments into a 9’x13” baking dish or similarly sized casserole. Generously coat the beets with olive oil; add more than indicated if needed. Sprinkle the beets with sea salt (I use about 1 t.) and adorn with freshly ground pepper and the herbs. Scatter the garlic and finely sliced shallot atop. Stir the beets to ensure even distribution of the spices, then place the dish in the preheated oven. Cook the beets for about 60 minutes, or until they are fully tender ad the edges start to crisp. Be sure to stir them about every 15 to 20 minutes to encourage even cooking. Once they are done, remove them from the oven and allow them to cool.

Meanwhile, toast the walnuts by placing them in a sauté on medium to medium+ heat. Stir frequently to ensure all sides are toasted evenly. The total cooking time will be about 15 minutes. Do not allow the walnuts to burn or cook to a point in which the oil is rendered, or they may become bitter. Remove them from the heat and allow them to cool.

Select the mixed organic baby greens of your choosing (hopefully from your garden and perhaps some organic beet greens) and rinse as necessary. Place in a large salad bowl. Sprinkle with sea salt and freshly ground organic pepper; toss with Balsamic Vinaigrette.

Divide the tossed greens according to your serving needs and transfer to individual serving plates. Top each serving with a generous portion of the roasted beets, sprinkle with toasted walnuts and finish-off by adding healthy smatterings of crumbled chevre. Add sea salt and freshly ground pepper according to one’s palette.

This lovely and substantial salad serves just as beautifully as a first course as it does as an entrée on days when lighter fare is desired. Extra beets will store nicely in the refrigerator for several days when kept in an airtight container.

Bon appetite!

©2010 Taylor Donovan
source: www.taylorstable.com