This colorful salad is a must-try for cold weather, especially if you’re looking for vibrant, heart-friendly recipes. The combination of sweet beets and bright citrus is highly recommended by dietitians, delivering a dose of fiber and key antioxidants.
We've combined nutrient-rich roasted beets with peppery arugula and juicy blood oranges for a fresh flavor. Sliced almonds add a nutty crunch that is the perfect complement to this vibrant, fresh and sweet dish. This recipe is naturally low in sodium and fits multiple healthy eating patterns, making it ideal for meal prep or a simple dinner side.
This salad is highly recommended for a heart-healthy diet because it is based on whole, unprocessed foods like vegetables, healthy fats, and fruits. It provides a beneficial blend of fiber, vitamins, and minerals with minimal sodium and sugar, which can support overall cardiovascular wellness.
Yes, the combination is classic and delicious. The earthy, sweet flavor of roasted beets is beautifully contrasted by the tart, bright acidity of the blood oranges.
A common mistake is overcooking the beets, which makes them mushy, or dressing the salad too early, which causes the arugula to wilt quickly. Toss the greens immediately before serving.
We recommend roasting the beets in the foil first, then peeling them once they are cool. The skin will slip off easily when rubbed with a paper towel, which minimizes the mess and keeps the flavor intact.
You can store the roasted beets and the orange segments separately in the refrigerator for up to 3 days. Only combine the greens, nuts, and dressing right before serving for the best texture and flavor.
Vibrant vegetables and hearty whole grains shine in these zesty recipes that make eating healthy a pleasure.
Beets are a surprisingly versatile ingredient and pair well with lean proteins, fruit, or other veggies.
This light, vibrant salad pairs perfectly with lean proteins and other heart-healthy dishes to create a full, balanced meal.
Recipe yields 4 servings
Preheat oven to 375°. Rinse beets and place on foil. Wrap beets in foil and seal package shut. Bake until beets are tender, about 45 to 60 minutes, depending on the size of the beets. Remove from oven, open foil carefully, and let cool completely.
With a knife, trim the ends of the roasted beets. Wrap a paper towel around a beet, and rub the beet in the paper towel until the skin comes off. Continue with the remaining beets. Slice beets into wedges.
In a large bowl, toss beets with oil, vinegar, chives, onions and black pepper. Add spinach, orange segments and almonds, and toss.
Since the roasting time (45–60 minutes) is the longest part of this recipe, here are two alternatives for preparing the beets:
You can easily substitute sliced walnuts or pecans to maintain the heart-healthy fats and crunchy texture.
If blood oranges are out of season, navel oranges, cara cara oranges, or grapefruit work well as a citrus substitute.
Baby spinach, mixed greens, or even finely chopped kale (ensure it is massaged with a little olive oil first) can be substituted for the peppery arugula.
If you prefer a slightly sweeter and smoother flavor, balsamic vinegar makes an excellent alternative for the dressing.