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August 31, 2022 Health & Well-Being

Beet Salad with Goat Cheese

beet salad

If you haven’t given beets a second chance since your childhood, consider revisiting this beautiful deep purple vegetable. Beets provide anti-inflammatory and antioxidant benefits. Although beets contain more sugars than many other vegetables, they are a natural sugar, and a portion of them are fiber. This is an example of a “good carbohydrate.” Today, beets come in different colors. You might look for orange or golden beets and mix it up in this recipe to make a colorful salad. Pair it with a grilled chicken breast and you have a complete meal. 


  • 4 medium beets — scrubbed, trimmed and cut in half 
  • 1/3 cup chopped walnuts 
  • 3 tablespoons maple syrup  
  • 10-ounce package mixed baby salad greens 
  • ½ cup frozen orange juice concentrate 
  • ¼ cup balsamic vinegar 
  • ½ cup extra-virgin olive oil 
  • 2 ounces goat cheese 


  1. Place beets into a saucepan and fill with enough water to cover. Bring to a boil, and then cook for 20 to 30 minutes, until tender. Drain and cool, and then cut into cubes. 
  1. While the beets are cooking, place the walnuts in a skillet over medium-low heat. Heat until warm and starting to toast. Stir in the maple syrup. Cook and stir until evenly coated. Remove from the heat and set aside to cool. 
  1. In a small bowl, whisk together the orange juice concentrate, balsamic vinegar and olive oil to make the dressing. 
  1. Place a large helping of baby greens onto each of four salad plates. Divide candied walnuts equally and sprinkle over the greens. Place equal amounts of beets over the greens, and top with pieces of goat cheese. Drizzle each plate with some of the dressing. 

Nutrition Facts 

Servings: 6 | Calories: 347 | Protein: 5.3g | Dietary fiber: 3.2g | Sugars: 20.7g | Fat: 26.1g | Saturated fat: 5g | Cholesterol: 7.5mg | Sodium: 107.5mg 

Recipe shared by Michelle Eaton, C.D., Registered Dietitian, ThedaCare; courtesy of 

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