Eat Well Recipe: Roasted Beet & Walnut Salad [Lunch]

The Roasted Beet & Walnut Salad is a vibrant, nutrient-dense meal that expertly balances earthy sweetness with healthy fats and peppery greens.¹ Beets are a powerhouse for cardiovascular health, while the addition of walnuts and goat cheese ensures a low glycemic response by providing protein and fibre. ²

Roasted Beet & Walnut Salad

Prep time: 10 mins | Cook time: 45 mins | Serves: 2

Ingredients

• 2 large Fresh beets (scrubbed and trimmed)
• 3 cups Fresh baby arugula
• 1/4 cup Raw walnut halves
• 2 tbsp Soft goat cheese (chèvre), crumbled
• 1 tbsp Extra-virgin olive oil
• 1 tbsp Apple cider vinegar or balsamic vinegar
• 1/2 tsp Dijon mustard
• Salt & black pepper to taste

Instructions & Method

1. Roast the Beets: Preheat oven to 200°C (400°F).³ Wrap beets individually in foil and roast for 45–60 minutes until tender.⁴ Once cooled, peel the skins (they should slip off easily) and dice into 1-inch cubes.
   +1
   
2. Toast Walnuts: Place walnuts in a dry pan over medium heat for 2–3 minutes until fragrant. Set aside.
3. Prepare Vinaigrette: In a small bowl, whisk together the olive oil, vinegar, mustard, salt, and pepper until emulsified.
4. Assemble: In a large bowl, toss the arugula with half the dressing.
5. Plating: Layer the roasted beets over the arugula. Top with crumbled goat cheese and toasted walnuts. Drizzle with the remaining dressing and serve immediately.

Tips for Success: Staying Healthy & Preventing Diabetes

This salad is a masterclass in Glycemic Load (GL) management. While beets contain natural sugars, roasting them whole with the skin intact helps preserve their fibre content. Pairing them with walnuts and goat cheese is a strategic move for diabetes prevention; the fats and proteins act as a "metabolic brake," slowing down the digestion of the beets' natural sugars and ensuring a steady, flat glucose curve.

To maximise health benefits, use Apple Cider Vinegar in your dressing, as it has been shown to improve insulin sensitivity when consumed with a meal. Always choose raw or dry-roasted walnuts over candied versions to avoid hidden sugars. Furthermore, the nitrates in beets help improve blood flow and lower blood pressure—common concerns for those managing metabolic health.⁵ For an extra fibre boost, keep the beet portions moderate and double the amount of arugula, which adds volume and antioxidants without adding any significant caloric or sugar load.

 

---

🛑 Medical Disclaimer: Important Notice

Please Read Before Using Our Health & Recipe Content

The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

• Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
• Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
• Never Disregard Medical Advice: Never disregard professional medical advice or delay seeking treatment because of something you have read on this blog.
• Assumption of Risk: You assume full responsibility for any and all risks associated with using this information. The blog creator makes no guarantees concerning the level of success you may experience, and you accept the risk that results will differ for individuals.

By using this blog and its recipes, you agree that you are fully responsible for your own health decisions.