Roasted beets with spinach and oranges sprinkled with goat cheese and sunflower seeds make a perfect blend for a healthy and nutritious salad that will impress with its colour and taste. Easy to make beet salad with roasted goat cheese will quickly become your favourite salad to surprise your guests.
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Beets are very specific with their taste and not everybody likes them. I used to belong to this category but not anymore. I found my way to beets and nowadays I make several dishes that all my family members love including my kids. We like to add beetroot powder into smoothies or on the yoghurt and kids are crazy about beet chips. They became our favourite snack when watching a movie together.
When it comes to the salad I was hesitating. While chefs around the world love beets and they appear on menu’s everywhere I wasn’t sure I can make one that I will like. In the restaurant that is in the neighbouring village they are experts in beet salad with goat cheese. Every time we go there I don’t need to look at the menu. My choice is always the same – Roasted Beet salad. I was trying to analyse each and every piece including seasoning and today would like to share with you the result. I also consult it with google search I came to the following finding:
What makes a perfect beet salad?
Beets contain geosmin, the compound responsible for their earthy taste. You can find the same geosmin in other vegetables such as carrots, new potatoes or mushrooms however the beets have the most. What is good to know that vinegar breaks down the geosmin together with its earthy taste. So I knew I want to include some vinegar in the recipe.
When it comes to vinegar my go-to is apple cider vinegar. Made of crushed apples and fermented sugar, apple cider vinegar contains friendly bacteria, enzymes and proteins that are very beneficial for our health. A natural preservative, apple cider vinegar lowers blood sugar (1) and helps in reduction of weight (2).
Flavoured cheese is another ingredient that nicely accompanies beets. I am a big fan of goat cheese for several reasons. While I like its strong flavour and creamy texture, one cannot overlook its medicinal benefits. Hypoalegic chevre is a good source of protein and healthy fat. Except for vitamin and minerals, it also contains probiotics such as L. acidophilus (3) that promote digestive health and boost our immune system (4)
There are a wide variety of goat cheeses available in the market, but only a few are ideal for our salad. While I like brie or cheddar goat cheese, we are looking for soft and spreadable versions.
If you want to make your salad really colourful and unique add some crunchy beet chips flavoured with chives and sea salt. They will make your salad irresistible.
What helps bring out the sweetness of beets is to match them with fruits. Apples or citrus fruits are a good choice as they balance the overall sweet and sour taste of the salad. That is how the salad in the nearby restaurant was always accomplished with pieces of orange.
Last but not least is that someone famous said that beets easily soak up anything you throw at them like a sponge. That gave me an idea to marinate them in the olive oil and apple cider vinegar prior to the roasting.
Why should you eat beet salad?
This colourful beet salad makes a tasty starter or main dish with a few pieces of fresh bread. I wouldn’t feel embarrassed to offer this salad to the guests as it’s not only tasty but also very good looking. However, there are other reasons why one should eat this salad.
This beet salad can serve as a hangover cure. Beets contain the pigment Betacyanin that helps speed up detoxification in the livers by turning alcohol into a less harmful substance.
During Roman times beetroot has been used as an aphrodisiac. It contains high amounts of boron that helps produce sex hormones.
Evokes pleasant feelings
Beetroot, as well as chocolate, make you feel better. Beets contain a substance betaine that is used to treat depression and relax your mind.
beet salad recipe.
Place unpeeled beets into a saucepan and cover them with water. Bring to a boil and cook till tender. The timing can vary depending on their size and maturity. It took me 30 minutes.
Cut the beets into ½ cm slices, marinate them in the olive oil and apple cider vinegar for 1 hour so they can absorb all the flavours
Place the beet pieces into the oven, pour over 2 tsp of olive oil and sprinkle with salt and thyme and roast them in 200 C for 20 minutes
Meanwhile, roast the sunflower seeds in a skillet over medium heat until golden colour.
Place the goat cheese on the small baking dish and set under the grill for 3 minutes or till melted and brownish on the top
In the small bowl mix apple cider vinegar with the same amount of olive oil.
Arrange spinach leaves evenly on 2 plates and decorate with roasted beets
Peel off the orange and add 4 pieces on each plate
Sprinkle with beet chips
Spray over with the mixture of olive oil and apple cider vinegar.
Mix it well
Add grilled goat cheese
Sprinkle with toasted sunflower seeds and beet chips
If you are not fun of goat cheese feel free to use other alternatives such as feta cheese or blue cheese.
Sure, just skip the first step where we cook the beets and jump to the roasting part.
Beetroot is very low in calories and high in nutrition and fibre. Higher levels of magnesium lead to a testosterone increase. Testosterone is a hormone that promotes muscle growth and decreases in fat tissue. Beetroot, therefore, helps in losing weight and fat in the body.