Iron-Rich beet salad
A light, iron-rich meal to tickle your taste buds and keep you full. The inclusion of lemon juice in this beet salad is not only for flavor but also for a nutrition. Lemon juice contains vitamin C, which plays a crucial role in enhancing the absorption of non-heme iron – the type of iron found in plant-based foods like spinach, beets, and nuts. Non-heme iron is not as readily absorbed as heme iron from animal sources, but vitamin C significantly improves its absorption. By pairing the iron-rich beets and nuts with the vitamin C-rich lemon juice, you're helping your body optimize the absorption of the plant-based iron.
Ingredients
Mixed greens (I enjoy using an arugula, spinach, field greens, swiss chard blend)
Red or yellow beets, cooked and sliced
Pomegranate seeds
Granny Smith apple, thinly sliced
Pecans or walnuts, toasted and chopped
Goat cheese, crumbled
Balsamic vinegar
Olive oil
Lemon juice
Preperation
Prepare Beets: Wash, peel, and cook the beets until tender (I like to use an air fryer or toaster oven with olive oil, but you can also microwave or steam them). Once cool, slice them into thin rounds or wedges.
Toast Nuts: Toast the pecans or walnuts in a dry pan over medium heat until they're fragrant and slightly golden. Let them cool before chopping.
Make Dressing: In a small bowl, whisk together 3 parts olive oil, 1 part balsamic vinegar, and a splash of lemon juice. Season with salt and pepper to taste.
Assemble: On a large serving platter or individual plates, arrange a bed of mixed greens. Place the cooked beet slices on top. Then scatter the pomegranate seeds, thinly sliced Granny Smith apple, chopped nuts, and crumbled goat cheese over the salad.
Drizzle + Enjoy: Add the balsamic vinaigrette over the salad, and serve immediately as a light, iron-rich meal that's both nourishing and delicious.