I have been wanting to share this nutritional beet salad with goat cheese for a while now. This beet salad is full of healthy benefits. Low in calories, and could help you improve the digestion system. Beets are a delicious and versatile vegetable that is easy to add to your diet.

saladmenu Beet salad with hazelnut and feta cheese

What are the benefits of beets

Beetroots, commonly known as beets, are a popular root vegetable used in many cuisines around the world. They provide some impressive health benefits, such as:

  • Low in calories Great for weight-loss
  • Good source of fiber – which is beneficial for digestive health and help with weight loss.
  • Contain nitrates – because of the high concentration of nitrates in beets, they can help lower blood pressure, which may lead to reduce risk of heart attacks, stroke, and heart failure.

saladmenu beet salad hazelnut and feta cheese with balsamic vinaigrette

Difference between red beets and golden beets

Golden beets are a little on the sweeter than the red beets.

Golden beets do not have as much of that “earthy” flavor than red beets do, so it does make a difference in taste in recipes.

Golden beets have the orange-yellow color, making the health benefits slightly different from red beets. Yellow vegetables contain high levels of vitamins and minerals such as:

  • beta-carotene
  • zeaxanthin
  • vitamin C
  • vitamin A
  • potassium
  • flavonoid

Unlike red beets, golden beets don’t stain as much. As far as I know and have read, there isn’t one variety of beet that is healthier than the other.

saladmenu beet salad with hazelnuts and feta cheese

 

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Beet Salad with Hazelnuts and Goat Cheese Drizzled with Balsamic Reduction

Servings: 5 people
Calories: 167kcal

Ingredients

  • 1 golden beet cooked, peeled and cubed
  • 1 red beet cooked, peeled and cubed
  • 4 oz feta cheese crumbled
  • 1/2 cup hazelnuts toasted and chopped
  • 1 Tbsp micro greens chopped, (I used a variety micro-greens, but any will work)

Balsamic Reduction

  • 1 1/2 tsp raw honey
  • 4 Tbsp balsamic vinegar

Instructions

  • Boil beets for 1 1/2 hours. Take out, and cool them down. Peel beets, and chop into cube size.
  • Add goat cheese to beets.
  • On a small skillet, on medium heat toast hazelnuts. Add to beets.
  • Garnish with micro greens.

Balsamic Reduction

  • Add the balsamic vinegar and honey to a small pot. 
  • Bring it to a boil, then reduce the heat and simmer for 10-15 minutes or until the sauce coats the back of a spoon.
  • Drizzle on salad.

Nutrition

Calories: 167kcal | Carbohydrates: 10g | Protein: 6g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 20mg | Sodium: 282mg | Potassium: 217mg | Fiber: 2g | Sugar: 7g | Vitamin A: 1.9% | Vitamin C: 2.9% | Calcium: 13.4% | Iron: 5.9%

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