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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"The beet is the most intense of vegetables. The radish, admittedly, is more feverish, but the fire of the radish is a cold fire, the fire of discontent, not of passion. Tomatoes are lusty enough, yet there runs through tomatoes an undercurrent of frivolity. Beets are deadly serious."
-Tom Robbins, Novelist

The refrigerator light goes on...

Tom Robbins is right! Beets are wonderfully serious veggies and roasting intensifies that flavor. The combination of the spiciness of fennel and cumin with the creamy tartness of the feta cheese make this an even more intense salad. Perfect as a side dish for summer meals or one to take to a pot luck this recipe is also amazingly simple (but your friends will think you worked really hard).

Beets

These are the veggies that you probably hated as a kid (I did). Most of us had them out of a can or as pickled beets, however fresh beets are fantastic and nothing like those that have been canned.

Look for fresh beets with the beet greens still attached. The greens should be fresh and crisp, like fresh spinach. The greens are delicious sautéed quickly in just a pat of butter and a touch of maple syrup (see my Collard Greens recipe). They should be cooked as soon as possible because they will wilt rapidly.

You are not stuck with red beets—there are also white, yellow, golden and striped beets. Golden beets are milder than red but are still very sweet. The bonus is that they don't bleed like red beets. Striped beets have rings of red and white stripes. They are also known as Chiogga (kee oh ja) beets.

If I am going to use beets in a salad, I will scrub them gently and then wrap them in foil for roasting. After they are done, let them cool and the peel will slip off easily.

4 ounces beets = 49 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 11g carbohydrates, 88mg sodium, 0mg cholesterol, 0 mcg Vitamin K.

4 ounces beet greens = 25 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 5g carbohydrates, 253mg sodium, 0mg cholesterol, 448 mcg Vitamin K


 

Roasted Beet and Fennel Salad



Servings = 4 | Serving size =about one cup

Cooking Time = 90 Minutes

This recipe can be multiplied by 2,3.

This recipe keeps well for about 72 hours in the refrigerator.

2 large beets
1 lb fresh fennel
1 tsp olive oil
1/4 tsp salt
fresh ground black pepper
1/2 tsp ground cumin
1 ounce feta cheese

Preheat the oven to 375°F.

Cut the stem and tip ends off of the beets. Scrub well and wrap in aluminum foil.

Place in the oven and roast for 45 minutes. Remove and let cool. (This may be done in advance and the beets place in the refrigerator overnight.)

Remove the leafy ends from the fennel and any stalk that appear too tough. Slice very thinly.

Place the olive oil in a small skillet over medium heat. Add the sliced fennel and cook, stirring occasionally, for about 15 minutes. Remove and let cool.

Remove the beets from the aluminum foil. The skins will slip off easily after roasting. After they are skinned cut into 1/2 inch cubes.

Mix together the beets, sautéed fennel, salt, black pepper, ground cumin and crumbled feta. Chill well.

Nutrition Facts

Serving size = 1 cup

Servings = 4

.

Amount Per Serving

Calories 100 Calories from Fat 27
  % Daily Value
Total Fat 3g 5%
    Saturated Fat 1g 6%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 6mg 2%
Sodium 349mg 15%
Total Carbohydrates 16g 5%
    Dietary Fiber 6g 22%
    Sugars 7g  
Protein 4g  
Vitamin A 4% Vitamin C 25%
Calcium 10% Iron 9%
Vitamin K 1 mcg Potassium 694 mg
Magnesium 40 mg