Beets deserve way more attention in gut-health circles than they get. They're loaded with betalains (potent antioxidants), natural nitrates, and pectin fiber that specifically feeds Bifidobacterium. Add walnuts, which have their own solid research behind them as a prebiotic food, and a simple balsamic dressing, and you've got a salad that's as striking on the plate as it is on the inside.
Ingredients
- 4 medium beets, scrubbed
- 1/2 cup walnuts, roughly chopped
- 4 cups mixed greens or arugula
- 100g soft goat cheese or dairy-free alternative (optional)
- 2 tbsp olive oil · Salt and pepper
- Dressing: 3 tbsp extra virgin olive oil, 1 tbsp balsamic vinegar, 1 tsp Dijon mustard, 1 tsp honey or maple syrup, salt and pepper
Instructions
- Preheat oven to 200C. Wrap each beet individually in foil. Roast 40-45 minutes until a knife slides in easily. Cool, peel, and slice or quarter.
- Toast walnuts in a dry skillet 3-4 minutes until fragrant. Set aside.
- Whisk all dressing ingredients together.
- Arrange greens on a serving plate. Top with beets and walnuts. Crumble goat cheese over if using.
- Drizzle dressing over everything and serve immediately.
Nutrition Facts (per serving, without cheese)
| Calories | 280 |
| Total fat | 22g |
| Total carbohydrates | 18g |
| Dietary fiber | 5g |
| Protein | 5g |
| Sodium | 160mg |
Why This Is Good for Your Gut
Beets' pectin fiber selectively feeds Bifidobacterium. Their betalains are potent anti-inflammatory compounds that reduce oxidative stress in the gut lining. Walnuts contain prebiotic fiber and omega-3s shown in clinical trials to increase beneficial bacterial populations after regular consumption.
Roast a few extra beets while the oven's on. They keep in the fridge for days and make salads effortless all week.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.