Beet and walnut salad

Dietician's Tip

This beautiful side salad mixes the flavors of sweet beets, savory gorgonzola and tangy vinaigrette. Chopped apple, celery and walnuts add crunch.

Ingredients

  • 1 small bunch beets, or enough canned beets (no salt added) to make 3 cups, drained
  • 1/4 cup red wine vinegar
  • 3 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • 1 tablespoon water
  • 8 cups fresh salad greens
  • 1/4 cup chopped apple
  • 1/4 cup chopped celery
  • Freshly ground pepper
  • 3 tablespoons chopped walnuts
  • 1/4 cup gorgonzola cheese, crumbled

Directions

Steam raw beets in water in saucepan until tender. Slip off skins. Rinse to cool. Slice in 1/2-inch rounds. In a medium bowl, toss with red wine vinegar.

In a large bowl, combine balsamic vinegar, olive oil and water. Add salad greens and toss.

Put greens onto individual salad plates. Top with sliced beets, and chopped apples and celery. Sprinkle with pepper, walnuts and cheese. Serve immediately.

Serving Information

Serves 8

Nutritional analysis per serving

Calories: 105
Total carbohydrate: 12 g
Cholesterol: 5 mg
Dietary fiber: 3 g
Monounsaturated fat: 1.5 g
Protein: 3 g
Saturated fat: 1.5 g
Serving size: About 1.5 cups total (1 cup lettuce and 1/2 cup beets)
Sodium: 135 mg
Total fat: 5 g

DASH Eating Plan Servings

Fats and oils: 1
Nuts, seeds and dry beans: 1/2
Vegetables: 2

Diabetes Meal Plan Choices

Fats: 1
Nonstarchy vegetables: 2

Mayo Clinic Healthy Weight Pyramid Servings

Fats: 1
Vegetables: 2

Last Updated May 29, 2015


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