Beet and Grapefruit Salad

1 Reviews
100% would make this recipe again

The slightly sweet taste of beets, enhanced here by roasting, goes wonderfully with the sour taste of citrus fruits.

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Preparation : 15 min Cooking : 1 h Standing : 30 min
260 calories/serving

Ingredients

4 beetroots 500 g
parchment paper
aluminum foil
1 grapefruits 300 g
2 oranges 360 g
1 shallots, finely chopped 40 g
2 tbsp extra virgin olive oil 30 mL
2 tbsp apple cider vinegar 30 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
1/2 cup walnuts 50 g
35 g blue cheese
2 green onions/scallions, sliced

Method

  1. Preheat the oven to 205°C/400°F or the outdoor grill.
  2. Prepare the beets. Place a sheet of parchment paper on top of a similarly sized piece of aluminum foil, then place the beets in the centre of the parchment paper. Fold the aluminum foil / parchment paper over the beets to enclose them, then place the packet on a baking sheet and roast it in the middle of the oven for about 1 h. The beets can be pierced, through the foil on the top of the packet, to check for doneness. Alternatively, the beets may be cooked on an outdoor grill.
  3. Remove the beets from the oven, let them cool down about 10 min, then rub off the skins and discard them. Cut the beets into cubes then put them in a salad bowl.
  4. Using a sharp knife, cut all peel and white pith from grapefruit and oranges; discard. Segment the fruits, remove the seeds and membranes. Add the grapefruit and orange segments to the bowl. Add the chopped shallot.
  5. In a small bowl whisk together olive oil, vinegar, salt and pepper. Pour over salad and toss to coat. Add walnuts and blue cheese and gently combine.
  6. Refrigerate for about 30 min. Top with green onions then serve.

Observations

Beets can be cooked up to 5 days in advance.

Nutrition Facts Table

per 1 serving (240 g)

Amount

% Daily Value

Calories

260

Fat

18 g

27 %

Saturated 3.4 g
+ Trans 0 g

17 %

Cholesterol

10 mg

Sodium

190 mg

8 %

Carbohydrate

23 g

8 %

Fibre

5 g

18 %

Sugars

15 g

Net Carbs

18 g

Protein

6 g

Vitamin A

14 %

Vitamin C

89 %

Calcium

10 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Manganese, Potassium, Vitamin C
Good source of  :
Copper, Fibre, Magnesium, Vitamin K
Source of  :
Calcium, Iron, Niacin, Omega-3, Omega-6, Pantothenic Acid, Phosphorus, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin E, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits ½
Vegetables 1 ½
Meat and Alternatives 0
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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