Beet and Mixed Grain Salad: From “The Complete Root Cellar Book” by Steve Maxwell & Jennifer MacKenzie

HomeClinics & ProgramsELLICSR KitchenBeet and Mixed Grain Salad: From “The Complete Root Cellar Book” by Steve Maxwell & Jennifer MacKenzie

Skill Level	Easy

Preparation Time	15 minutes	Total Time	75 minutes
Servings	6	Cost Per Serving	$1.38

1 cup	Mixed Grain Blend
½ tsp	Orange Zest
¼ cup	Fresh Squeezed Orange Juice
2	Oranges, segmented
4	Large Beets
2	Green Onions, sliced
1 tsp	Dijon Mustard
1 tsp	Honey
¼ cup	Vegetable Oil
½ tsp	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 400 degrees F. Wrap your beets in foil and place on a baking sheet. Bake for about 45 minutes or until tender (if you can easily insert and take out a knife, its done). Allow beets to cool and then peel off the skins.
Cook your grains according to the instructions on the package. Fluff with a fork and let cool completely.
In a large bowl, whisk together orange zest, orange juice, mustard, honey and 1/4 tsp (1 mL) each salt and pepper; gradually whisk in oil until blended. Add grains and toss with a fork to coat.
Cut beets lengthwise into thin wedges and add to bowl. Add green onions and oranges; toss gently to combine. Serve immediately or cover and refrigerate for up to 2 days. Season to taste with salt and pepper.

PDF link to nutrition facts table for Beet and Mixed Grain Salad recipe

Eating a variety of fruits and vegetables in a rainbow of colours every day is an important part of a healthy diet. Try to fill half of your plate at each meal with vegetables and fruit. This will help you to get a wide variety of beneficial vitamins and minerals, and to get lots of fibre.
Fibre includes all parts of a plant that your body cannot digest or absorb, and is also in whole grains, nuts, seeds and legumes. High fibre diets may help to prevent and manage diseases such as type 2 diabetes, colon cancer and heart disease.
Although most red, purple, and blue vegetables and fruit get their colour from a pigment called anthocyanin, beets have a unique pigment compound called betalains. Both pigments have strong antioxidant activity. Antioxidants from foods help to protect your cells from damage, and may play a part in preventing cancer and heart disease.