Beet Orange Salad

Salads can be bland, and adding flavor can diminish the nutritious benefits to your green diet. This is a healthy salad with tons of natural flavor!

If you are looking to make whip up something that's easy but still special, this beet orange salad is ideal. Salads can be boring and bland, and adding flavor can diminish the nutritious benefits to your green diet. This is an incredibly healthy salad which has tons of natural flavor. The perfect balance of nutrition and taste!

This salad rely's on beets and blood oranges to bring the flavor. Both are high in immune-boosting vitamin C so if your looking for a meal to help fight off an illness you got the right one. Beets are also high in fiber and potassium as well as manganese which is great for bones, liver, kidney and pancreas.

In this episode of Eating by Heart, Colombe makes her signature entertaining salad - baby greens, beets, blood oranges, and warm goat cheese. The flavors in this recipe taste indulgent but are actually healthy. Beets actually lower blood pressure, so don't be shy when reaching for second helpings!

Difficulty: Easy

Ingredients

4 medium beets
4 cups baby greens
½ cup Panko bread crumbs
⅓ cup olive oil
Sea salt to taste

1 Blood Orange
1 log goat cheese (cut into 3/4 inch pieces)
2 egg whites
¼ cup orange juice

Instructions

Prepare the goat cheese by cutting the log into 3/4 inch pieces. In a small bowl, lightly whisk the egg whites and add 1 tablespoon of water. Dunk the goat cheese in the egg whites and then in the bowl of breadcrumbs to cover the cheese. Refrigerate the goat cheese rounds for at least 30 minutes. Place the beets in a medium pot and cover with water. Bring to a boil and cook on a simmer until cooked through (about 30-40 minutes). Allow to cool slightly and remove the skin. Heat 2 tablespoons olive oil in a nonstick pan. Saute the cheese rounds about 2 minutes each side or until lightly golden and crisp. Cut the beets in half, and then cut the halves into 4 half-moons. Slice each end of the orange. Then using a knife, peel the skin off. Cut into ¼ inch rounds. Whisk the orange juice and olive oil with ¼ teaspoon salt in a small bowl. Pour a little bit over the beets when they are in a separate bowl. In a large bowl, drizzle the dressing over the greens and toss. Add the beets and the blood orange. Serve with warm goat cheese over top. Serves 4

Show Less

Duration: 3:14. Last Updated On: Dec. 24, 2014, 6:55 p.m.

Nutrition Information

Recipe Serves 4

Nutrition Information Based on a Single Serving

Amount Per Serving% Daily Value*

Calories

353

17%

Fat

26g

40%

Cholesterol

22mg

Sodium

274mg

11%

Carbohydrates

21g

21%

Fiber

20%

Sugar

11g

22%

Protein

12g

23%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Lower Cholesterol

Heart Healthy

Vegetarian

Lower Sodium

00:00 [MUSIC]
00:02 This is the perfect salad choice if you're looking for
00:05 something a little extra special.
00:07 I'm Colone and you're watching Eating by Heart.
00:09 [MUSIC]
00:13 Today, we're going to make a warm goat cheese salad.
00:15 So first I'm going to start by preparing my goat cheese medallions.
00:20 I cut the goat cheese log into about three quarter inch pieces and
00:24 I just want to mold them nicely here, just to get them all ready so
00:27 that they don't crumble apart.
00:29 Now I'm going to start with my egg white with a little splash of water and
00:33 panko bread crumbs.
00:34 You can use whole wheat or regular.
00:36 Whole wheat is obviously more nutritious.
00:39 Drop it in, roll it around.
00:41 Goat cheese is really healthy.
00:42 It's a healthier cheese option because it's a soft cheese and
00:46 it's lighter in fat and calories.
00:49 Goat cheese is also more easily digestible than cow's milk cheese.
00:52 And, now we will put these in the refrigerator to chill and
00:55 set, so that when we, saute them in a pan, they stay together.
00:59 And you'll see that they get nice and warm on the inside and crispy on the outside.
01:03 [MUSIC]
01:05 Now to pre-cook your beets, you cut them at the stems.
01:08 And you just submerge them in water, bring them to a boil and
01:11 then a simmer for about 30 to 40 minutes, depending on how fresh your beets are.
01:15 Now it's time to saute our goat cheese rounds.
01:18 I'm going to start with some olive oil.
01:20 And these have been chilling in the refrigerator for about 15 minutes.
01:23 I'm using olive oil, it's a monounsaturated fat,
01:26 so it's a heart healthy fat.
01:28 So you just put enough olive oil to coat the bottom of the pan,
01:30 and that'll get the goat cheese rounds a nice crisp, golden texture all around.
01:35 We're just gonna cook this for a few minutes on each side.
01:37 The inside will be nice and warm and the outside will be golden and crispy.
01:41 Okay, I've got one that's looking nice and ready to flip.
01:44 Look at that beauty.
01:46 These are looking done and perfect.
01:49 [SOUND] So we've got our beets and our oranges.
01:54 So these are really simple flavors that come together so wonderfully.
01:58 I'm using orange juice, which adds a nice sweet flavor, olive oil,
02:02 a little bit of sea salts.
02:04 I'll whisk that all together.
02:06 [SOUND] I'm gonna pour a little bit over top the beets, so
02:09 that I keep the beets separate and they don't make everything else red.
02:14 And then for this dressing, I'll add my dish of mixed baby greens.
02:19 You can use any greens you like, arugula, mixed greens, anything you have on hand,
02:24 and toss that just to get the leaves evenly coated.
02:28 A little pepper, fresh ground pepper.
02:31 I'm just tossing the beets in a little bit of the dressing.
02:34 Did you know that beets actually lower blood pressure?
02:36 It's pretty amazing.
02:38 So, for each individual serving, I just place a heap of mixed greens,
02:44 some beets interspersed around.
02:46 This is a great salad for
02:48 a dinner party cuz it comes across as a little bit more elegant and special.
02:52 [SOUND] Couple orange segments.
02:54 And finally, my goat cheese and now I'm ready to try.
02:58 The moment I've been waiting for.
03:00 This is one of my favorite salads.
03:01 I love the beets, the orange, the warm goat cheese.
03:05 It really all comes together so nicely.
03:07 I'm Colone, thanks for watching Eating By Heart.
03:09 See you again soon.
03:10 [MUSIC]