Tag: dietitian approved

Pumpkin Buckwheat Waffles (gluten free)

Pumpkin Buckwheat Waffles (gluten free)

These pumpkin waffles remind me of my mom’s pumpkin pie and these pumpkin muffins. It’s like your having dessert for breakfast. Just kidding!  My little taste tester’s Miss E and Q gobbled these waffles up with smiley faces. I mean who doesn’t love pumpkin, they…

Eggs 101

Eggs 101

As a dietitian, I get a lot of questions about eggs.  Is it ok to have an egg a day? Are brown eggs healthier than white eggs ? Eggs are moving up the health chain. What was once thought to be a no no is…

Stacked Beet Salad with Arugula

Stacked Beet Salad with Arugula

Happy October my friends! Where did September go? I love the transition from summer to fall. I am ecstatic that the farmer’s markets are now flooded with all my favorite foods such as squash, pumpkins, beets, carrots, apples, and pears. Eating seasonal foods at their peak harvest doesn’t taste much better, not to mention their nutrient profile is at its best. Our weather has been pretty spectacular and I am loving the beautiful fall colours on the trees right outside our door. This beautiful stacked beet salad recipe that I am sharing in this post reminds me of the vibrant fall colors.

fall image

Beets are high in fiber, iron, and folic acid. Powerful phytonutrients responsible for their vibrant color has also been shown to reduce cancer. Beets also contain betalain, which plays a role in liver health, decreases inflammation, and protects cells from aging.

beet arugula salad 2

Stacked Beet Salad with Arugula

Yields 4

10 minPrep Time

45 minCook Time

55 minTotal Time

Save RecipeSave Recipe

Ingredients

  • 4 red beets
  • 4 rainbow beets
  • 2 cups of arugula
  • 1/2 cup of toasted walnuts
  • 1/2 cup of feta cheese
  • Salad Dressing
  • 1/4 cup of olive oil
  • 2 TBSP white wine vinegar
  • 4-5 leaves of tarragon
  • 1 garlic clove
  • 1 tsp of dijion mustard

Instructions

  1. Preheat oven to 400 degress
  2. Wash and wrap beets in tin foil and roast for 45- 50 minutes
  3. Wash arugula and toss with walnuts, feta cheese.
  4. Place salad dressing ingredients into blender and blend until smooth.
  5. Toss 2 TBSP of dressing with arugula, walnuts, and feta.
  6. Slice beets and place on top of salad
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https://www.zestnutrition.ca/stacked-beet-salad-with-arugula/

Beets are a family favorite, I make this roasted beet salad with quoina regularly and these beet brownies were a hit. This amazing weather has me in the salad mood rather than comfort mood. The peppery flavour of the arugula was perfectly paired with the deliciously sweet beets. The colour was like a vibrant rainbow, exactly the way dietitian’s want us to eat. This salad would make a perfect starter salad or dinner paired with some grilled salmon.

Enjoy!

Our One A Day Treat Rule

Our One A Day Treat Rule

In our house, we have a “one treat a day rule” where we will indulge in a little treat. You must be thinking what kind of a dietitian let’s her kid have treats on a daily basis. It’s not as bad as you think, I…

5 Tips to Get Kids to Eat Vegetables

5 Tips to Get Kids to Eat Vegetables

When it comes to healthy eating most kids (and adults) are not meeting their daily vegetable intake. Vegetables are full of vitamins, minerals, antioxidants, and fibre. As dietitian’s we recommend consuming more vegetables on daily basis in comparison any of the other food groups. Most…