Kitchener Naturopath shares recipe for Beet, Kale and Walnut Salad

Beet, Kale and Walnut Salad

From The Whole Life Nutrition Cookbook

Here’s a great liver-friendly recipe that goes well with salmon. Beets are a nutrient dense food, particularly rich in folic acid that protects us from heart disease, birth defects, and certain cancers. Kale is a powerful anti-cancer food rich in organosulfur compounds. Walnuts are very high in omega-3 fatty acids which reduce inflammation, protect against cardiovascular disease and improve cognitive function.

Ingredients

3 to 4 beets, peeled and cubed

1 bunch kale, rinsed and chopped

1 cup raw walnuts, lightly roasted

½ cup organic feta cheese, optional

Dressing

3 tablespoons extra virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon maple syrup

2 tablespoons finely chopped basil, optional

1 teaspoon wheat-free tamari or ¼ teaspoon sea salt

Preparation

  1. Preheat oven to 350 degrees F.Place the cubed beets into a steamer basket. Steam for about 15 to 20 minutes or until tender. Place into a bowl to cool. Place chopped kale into the steamer basket and steam for 5 to 10 minutes until tender but still bright green. Place into bowl with beets.
  2. Place walnuts into a small glass baking dish and roast in the oven for 10 to 12 minutes.Watch carefully so they don’t burn. Let cool completely. Place into the bowl with the beets and kale.
  3. In a small bowl, whisk together the ingredients for the dressing.Pour over beets, kale and walnuts, and toss. Top with feta cheese and freshly ground black pepper if desired.

Enjoy!

Erika Holenski, B.Sc., N.D.

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