If February could be a color, it would probably be red, or perhaps a shade of pink. These are the colors we associate with hearts and love. It probably comes to no surprise that so many heart healthy foods are this color too. Tomatoes, berries of all kinds, grapes and wine, cherries, and don't forget beets! Beets contain a natural chemical called nitrates, which is converted to nitric acid in the blood. This compound relaxes blood vessels which improves blood flow and lowers blood pressure, a leading cause of heart attacks and strokes. Beets are also good sources of folate, potassium, vitamin C, fiber, and antioxidants, as well as nitrates. Other good sources of nitrates include leafy greens (such as arugula), radishes, celery, and cabbage.
This Valentine's Day, be sure to serve up some heart healthy foods to the people you love!
Beet & Arugula Salad
+ This salad can be served as a starter or side salad, or a vegetarian main dish with beans, nuts, and cheese providing protein.
+ If you don't have pine nuts, walnuts or pecans would be a fine substitution.
+ Serve it on a large platter or in small individual bowls.
+ If desired, toss the arugula with the balsamic vinegar, olive oil, salt, and pepper prior to plating.
+ You'll need pre-cooked beets for this recipe, which you can find packaged in the produce section of some grocery stores, or roast raw beets yourself. To roast raw beets, wash them, trim ends, and cut in half. Place beets on a large piece of foil, drizzle with about 1 Tbsp olive oil and a pinch of salt. Fold foil to make a sealed packet, then place in a preheated 400 F oven for 45 minutes. Let the beets cool to room temperature before adding to the salad.
INGREDIENTS:
5-7 oz package of arugula
2 cups cooked beets (packaged or roasted ahead of time)
1/4 cup goat cheese, crumbled
1/2 can garbanzo beans or white navy beans, drained and rinsed
1/4 cup pine nuts (could sub walnuts or pecans)
2 Tbsp aged balsamic vinegar
2 Tbsp olive oil
1/4 tsp of salt
Freshly cracked black pepper
DIRECTIONS:
1. Arrange arugula on a serving platter or in individual shallow bowls.
2. Top arugula with beets, goat cheese, pine nuts, and beans.
3. When ready to serve, distribute balsamic vinegar, olive oil, salt, and pepper over salad and toss gently.
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