There’s a good reason to make beets a regular part of your diet beyond the fact that they add a big splash of red or yellow color to any dish and also taste great.

saladmnu Creamy Beet and Walnut Salad

Benefits of Beets

One cup of raw beets, with around 60 calories, supplies over a third of your daily folate needs and makes a dent in your vitamin C needs. According to the University of Maryland Medical Center, folate, or vitamin B9, helps in transforming the food you eat into energy your body can use. It also reduces the chance of neural tube defects in babies when women take it before getting pregnant and in the first trimester. And it works with vitamin B12 to help your body make red blood cells.

So roast or boil, peel, and chill them. Then dice them or slice them and add them to salads. Add and blend them in a fruit smoothie. You don’t even have to cook them—peel, grate, and place them atop a salad as a colorful and tasty garnish. There’s a reason why I have so many recipes with beets—they’re healthy and delicious.

Beet Walnut Salad

Servings: 2
Calories: 93kcal


  • 2 medium red beets
  • 1/4 cup raw walnuts chopped
  • 2 cloves garlic minced
  • 2 Tablespoons olive oil mayonnaise
  • 1 Tablespoon parsley chopped (optional)


  • Boil 2 red beets until soft, then let cool.
  • Peel and grate the boiled beets.
  • Mix together beets, walnuts, and garlic.
  • When ready to serve, mix with 2 Tablespoons of mayonnaise. You may add salt to taste (optional).


Calories: 93kcal | Protein: 15g | Fat: 72g | Saturated Fat: 9g | Sugar: 35g

 easy beet salad recipe

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serves 2

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