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Introduction
When it comes to brain health, most people think of omega-3-rich fish, leafy greens, or nuts. But there’s one humble superfood that deserves a spotlight: beets. Packed with nitrates that increase blood flow to the brain and powerful antioxidants that fight oxidative stress, beets are a natural neuro-booster. This easy and delicious Roasted Beet and Walnut Salad recipe brings out the earthy sweetness of beets while supporting your cognitive well-being. It’s colorful, flavorful, and brimming with nutrients your brain will love.
Ingredients
3 medium fresh beets, scrubbed and trimmed
1 tablespoon olive oil
1/4 teaspoon sea salt
1/4 teaspoon black pepper
1/4 cup crumbled goat cheese (optional)
1/4 cup chopped walnuts, toasted
2 cups mixed greens (spinach, arugula, or spring mix)
1 tablespoon balsamic vinegar
1 teaspoon honey (optional)
Instructions
Roast the Beets:
Preheat your oven to 400°F (200°C). Wrap each beet individually in foil and place them on a baking sheet. Roast for 45–60 minutes, or until a knife easily pierces through. Let them cool slightly.
Peel and Slice:
Once cool enough to handle, rub the skins off using a paper towel or your hands (wear gloves to avoid staining). Slice or cube the beets as desired.
Toast the Walnuts:
In a dry pan over medium heat, toast the walnuts for 2–3 minutes until golden and fragrant. Set aside.
Assemble the Salad:
In a large bowl, toss the greens with olive oil, balsamic vinegar, salt, pepper, and honey (if using). Top with sliced beets, crumbled goat cheese, and toasted walnuts.
Serving and Storage Tips
Serving: This salad is best served fresh and slightly warm from the roasted beets. It makes a perfect starter or light lunch.
Storage: Store leftovers in an airtight container in the fridge for up to 2 days. Keep the dressing separate if storing components ahead of time to maintain freshness.
Variations
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