Beet and Pomegranate Seed Salad Recipe

This green-and-ruby salad highlights beets and other winter plant foods. It's sophisticated enough for your holiday table, but easy enough to make for a casual weeknight dinner.

The compounds responsible for beets' deep red hue are called betalains, which are antioxidants. Pomegranate seeds are also rich in antioxidants. Antioxidants fight inflammation and rev up the immune system, making beets and pomegranates great additions to your post-workout and flu-fighting nutrition plans.

Ingredients

  • 4 cups packed mixed baby greens
  • 2 cups packed assorted micro-greens
  • 2 cups sliced baby beets, cooked and chilled
  • 1 cup fresh pomegranate seeds
  • 3 tablespoons coarsely chopped walnuts
  • 1/4 cup freshly squeezed orange juice
  • 1 tablespoon plus 1 teaspoon extra virgin olive oil
  • 1/8 teaspoon ground black pepper
  • 1 garlic clove, minced

More: 8 Foods That Fight the Flu

Instructions

1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.

2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.

3. Whisk together the orange juice, olive oil, black pepper and garlic in a small bowl. Drizzle the vinaigrette over the salad and serve immediately.

Note: If you don't have time to cook fresh beets for this recipe, use drained canned beets (preferably with no added salt) or refrigerated cooked beets, which are available in many supermarkets.

Makes 4 Servings (About 9 Cups)

More: Post-Workout Meals That Lower Inflammation

Nutrition Information Per Serving (About 2 1/4 Cups)

  • Calories: 152
  • Carbohydrate: 18 grams
  • Fiber: 3 grams
  • Protein: 3 grams
  • Total fat: 9 grams
  • Saturated fat: 1 grams
  • Sodium: 160 milligrams
  • Star nutrients: Vitamin A (31 percent daily value), vitamin C (34 percent DV), manganese (16 percent DV)

More: 3 Ways Athletes Can Add Beet Juice to Their Diet

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About the Author

Sharon Palmer

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today's Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

Sharon Palmer is a registered dietitian, writer and author of The Plant-Powered Diet. Over 750 of her articles have been published in national publications, including Prevention, Better Homes and Gardens and Today's Dietitian. She is also the editor of the award-winning publication Environmental Nutrition and writes for her blog, The Plant-Powered Dietitian. Sharon makes her home with her husband and two sons in the chaparral hills overlooking Los Angeles.

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