Heart-healthy beets star in this colorful salad. The sweet, red root vegetable is rich in nitrates, which help to lower blood pressure.

Since they’re so full of flavor, you won’t mind the minimal amount of salt. To transform this light dish into an entree, simply add some grilled fish, chicken or tofu.

Serves 4

Serving size: About 2 cups

Ingredients

• Cooking spray
• 3 medium beets, trimmed, peeled, and diced into 1-inch chunks (about 4 cups)
• 2 tbsp extra virgin olive oil, divided
• 2 cups packed spinach leaves, washed and spun dry
• 2 large navel oranges, cut into segments
• 2 tbsp chopped fresh parsley or cilantro leaves
• 1 tbsp finely chopped red onion
• 2 tbsp red wine vinegar
• 1/8 tsp salt
• 1/4 cup raw walnuts, lightly toasted

Get cooking

1. Preheat the oven to 400˚F. Line a large baking sheet with aluminum foil. Lightly coat the foil with cooking spray.
2. Put the beets on the baking sheet, and– using your hands – coat with half of the oil. Roast for 45 to 55 minutes, or until the beets are tender when pierced with a fork.
3. When the beets are almost done, place the spinach in a serving bowl or on a large platter. Top with the orange segments. Sprinkle with the parsley and red onion.
4. In a small bowl, whisk together the remaining oil, vinegar, and salt. Pour over the salad, tossing to coat. Top with the beets and toasted nuts, and serve immediately.

Enjoy!

Recipe adapted from the American Heart Association.