Beet, Fennel, and Blood Orange Salad

Marissa McKeague
Mar 11, 2021
1 min read

Beets:

Some notable health benefits of beets are their antioxidant, anti-inflammatory properties. Beets assist in detoxification; specifically, phase II and glutathione-S-transferase. Beets have unique phytonutrients called betalains; the red contains betanin, and the yellow contains vulgaxanthin, which can be destroyed by cooking too long. (1)

Beets contain a high concentration of nitrates, nitrates are shown to improve the efficiency of mitochondria. In turn, many studies have shown that eating beets may improve cycling and athletic performance and increase oxygen use by up to 20%. (2)(3)

Ingredients:

4 Beets

1 Green onion

1 Bulb fennel

2 Cups arugula

2 Blood oranges

1 Avocado

Olive oil

Salt/pepper

Honey

Dijon mustard

Directions:

Roast beets at 350 for 40 minutes or until fork-tender. Cool, peel, and cube.

While beets are roasting thinly slice the fennel and green onion. Segment one blood orange. Cube 1 avocado

Combine arugula, fennel, green onion; toss in the dressing. Serve in bowl and top with beets, blood orange segments, and avocado. Top with extra dressing and serve.

Dressing:

Combine juice from remaining blood orange, dijon mustard, olive oil, honey, salt, and pepper. Adjust to your taste preferences.

Download Recipe Here!

References:

Andrew Erlandsen, ND, “Healing Foods: Red Foods”. GSN505 – Healing Foods- Winter 2021
Bailey SJ, Winyard P, Vanhatalo A, et al. Dietary nitrate supplementation reduces the O2 cost of low-intensity exercise and enhances tolerance to high-intensity exercise in humans. J Appl Physiol (1985). 2009;107(4):1144-1155. doi:10.1152/japplphysiol.00722.2009
Muggeridge DJ, Howe CC, Spendiff O, Pedlar C, James PE, Easton C. A single dose of beetroot juice enhances cycling performance in simulated altitude. Med Sci Sports Exerc. 2014;46(1):143-150. doi:10.1249/MSS.0b013e3182a1dc51

Marissa McKeague