This salad contains two “super foods” watercress and beets. Studies have shown that watercress contains a rich source of isothiocyanates, which are compounds that scientists believe may help fight a wide range of cancers. Watercress provides significant amounts of the carotenoids, lutein and zeaxanthin, that are essential for macular and cardiovascular health. It also is particularly rich in iron, calcium, potassium, and vitamin C.
Beets are known as a “blood-building” food that detoxifies and renews the blood with minerals and natural sugars. Beets also, contain important minerals such as; phosphorus, magnesium, calcium, iron, potassium and folic acid. The rich pigment in beets contains antioxidants that can help in the protection against coronary artery disease and stroke.
- 6 small beets, include both gold and red beets
- 2 tablespoons olive oil
- ¼ cup balsamic vinegar
- Salt and pepper
- 2 cups watercress sprigs
- 2 cups Arugula
- 3 tablespoons grated orange zest
- ½ cup toasted walnuts, coarsely chopped
- Preheat the oven to 375 degrees.
- Trim the greens off the beets and save for another use. Lightly oil the beets, place the beets on a baking sheet and roast until tender when pierced with a fork. This will take about 45 minutes depending on the size of your beets.
- Remove from oven and allow the beets to cool. When cool enough to handle, peel the beets and sliced into ¼ inch rounds.
- While the beets are roasting prepare the vinaigrette by combining the vinegar, oil, ¼ teaspoon salt and ½ teaspoon pepper, whisk together.
- Assemble the salad; divide the arugula and watercress among individual plates. Top each with the beets and drizzle with vinaigrette.
- Garnish with the fresh orange zest and toasted walnuts!