Recipe revamp: Cancer-fighting salad

It probably won’t surprise you to hear that some salads aren’t as healthy as they could be, but fortunately that’s not the case with this revamped cancer-fighting salad. This nutritious salad is made with cancer-fighting ingredients and is a tasty way to help keep you healthy.

Beet and kale salad | Sheknows.ca - final product

When prepared with the right ingredients, even a simple salad such as a roasted beet and kale salad can have cancer-fighting properties. This fresh take on a salad relies on only three potent anti-cancer foods to give it nutritional punch, and the result is an earthy yet slightly sweet dish that might help you ward off disease.

Learn more about cancer-fighting foods >>

Roasted beet and kale salad

Serving size 2

Ingredients:

For the salad

  • 4 medium beets
  • 1/2 a bunch of fresh kale, preferably Tuscan kale (curly kale is pictured)
  • 1/2 cup walnuts, toasted and chopped
  • Drizzle of olive oil
  • 1-1/2 teaspoons walnut oil
  • Salt
  • 1/2 cup goat cheese for garnish, optional
For the dressing
  • 3 tablespoons walnut oil
  • 2 tablespoons balsamic vinegar
  • 1/2 teaspoon Dijon mustard
  • Drizzle of honey to taste

Directions:

1

Prepare the beets

  • Preheat the oven to 400 degrees F.
  • Wash the beets. Trim off the roots and stems.
  • Lightly coat the beets with olive oil, and then wrap them individually in aluminum foil.
  • Place the beets on a baking sheet, and roast them until tender, approximately 60 minutes, depending on their size.
  • When done, allow the beets to cool enough to handle, and then peel off the skins, and cut them into small cubes.

Needed ingredients | Sheknows.ca - preparation

Cook and preare the beets | Sheknows.ca - step one


2

Mix the dressing

While the beets are roasting, add the dressing ingredients to a small bowl or shaker. Whisk or shake until well blended.

Salad dressing prepped in shaker | Sheknows.ca - step two

3

Clean, chop and ready the kale

  • Wash and dry the kale. Fold the leaves in half lengthwise, and cut off the stems and ribs. Rough-chop the remaining parts of the leaves into bite-sized pieces.
  • In a medium bowl, add the kale leaves, and massage in about 1-1/2 teaspoons of walnut oil and a pinch of salt. Let sit until the beets have cooled and are ready to use.

Readying the kale | Sheknows.ca - step 4

Kale ready in salad dish | Sheknows.ca - step 5

4

Salad assembly

  • To assemble the salad, pour the dressing over the kale, and gently massage it into the leaves. Stir in the walnuts and beets, and then serve.
  • Garnish with pieces of goat cheese if desired.

Dressing and walnuts added to salad | Sheknows.ca - step 6

Beets added to salad | Sheknows.ca - step 7

More salad ideas

Healthier, tastier salads
Fresh vinaigrettes to add pizzazz to your salads
Salads on the go

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