Beet and Arugula Salad
Raw beets? You can eat raw beets? You sure can! The trick is to julienne them – so you’ll need a mandolin for this one – if not grating works, not quite so pretty, but it works.
Makes – approx 3 cups (750 mL)
One serving = ¾ cup (180 mL)
2 cups (500 mL) baby arugula, chopped
2 tbsp (30 mL) diced red onion
2 tbsp (30 mL) finely chopped fresh mint
1 medium-large beet, peeled and julienned or grated = approx 1 cup (250 mL)
1 Cara Cara orange, peeled and cut into bite sized pieces – see sidebar
Dressing:
1 tbsp (15 mL) fresh lemon juice
1 tbsp (15 mL) extra virgin olive oil
1 tbsp (15 mL) Ribena – see sidebar
1. In a large bowl toss together: arugula, red onion, and mint. Gently toss in beets.
2. For the Dressing: In a small bowl whisk together the lemon juice, oil, and Ribena
3. Pour over salad and gently toss. Add oranges and gently toss. Serve.
Cara Cara oranges are a type of navel orange with a dark pink to almost red interior. They are sweet and not only add delicious to this salad but a gorgeous colour as well. Found in larger grocery stores or higher end fruit markets. Can’t find a Cara Cara? Then use a regular navel orange.
Ribena is a black currant concentrate that is popular in the UK. Very sweet it adds a huge hit of flavour to salad dressings. If you are worried about how many Carbs you’re eating – reduce the Ribena to 1 tsp (5 mL) and the change in the per serving nutrient breakdown = 82 calories and 13 g Carbs.
Nutrient Breakdown:
Per ¾ cup (180 mL) serving = 90 calories, 3.6 g total fat, .5 sat fat, 0 trans fat, 17 g carbs, 12 g sugars, 3.3 fibre, 2 g protein
Courtesy Mairlyn Smith – http://mairlynsmith.com