Beets are a popular salad ingredient not just because they make the dish more colorful, but they also pack flavor that can elevate it. If you want to make a meal that’s oozing with that “wow” factor, try this beet noodle arugula salad recipe from Paleohacks. This eye-catching salad is good for sharing with family and friends, although you may decide to save some (or a lot) for yourself.
Beet Noodle Arugula Salad Recipe
Prep Time: 10 minutes Serving size: 1
- 2 cups arugula
- 1 medium-sized beet
- 1/2 cup cooked peas
- 1/4 cup cherry tomatoes
- 1 tablespoon balsamic vinegar
- 1 tablespoon extra-virgin olive oil
- Peel beet, slice ends off and put it through the spiralizer. Set noodles aside.
- Fill bowl with arugula, peas and tomatoes. Add beet noodles on top.
- Drizzle with vinegar and oil. Enjoy!
Why are beets good for you?
While most beet dishes usually involve the red variety, this vegetable comes in other colors too, such as yellow or yellow-orange.1 No matter what type of beet you choose, you can be sure that it will offer a variety of nutrients, such as folate, potassium and vitamin A.2 Beets can provide multiple health benefits, according to studies:
- A 2012 article highlighted that drinking beetroot juice assisted in managing high blood pressure levels among men.3
- Authors of a 2017 study revealed that consistent consumption of beetroot juice helped older adults achieve better brain health and improve exercise performance.4
- In a 2019 study, subjects who drank beetroot juice experienced reduced aortic blood pressure compared to brachial blood pressure, thanks to the substance’s nitrate content.5
If using beets for any recipe, always buy organic. To know if your beets are high-quality, The Spruce Eats recommends buying beetroots with their greens still attached to them. Separate the beets from the greens before keeping them in your refrigerator, where they can be stored for one week.
Because some beets can be dirty, shake them first to get rid of excess soil, then store them loosely wrapped inside a bag to prevent dirt from scattering all over the refrigerator. Don’t wash beets right away, and only peel them when you’re ready to use them for cooking.6 Note: Beets tend to have rather foul-tasting skin, so make sure to peel them.
You can also grow your own beets using heirloom seeds to ensure you have a steady supply of them. Although red table beets aren’t usually genetically engineered, there’s a risk that they may be contaminated with some substances or chemicals via cross-pollination, because they’re typically grown near sugar beets — most of which happen to be GE.
While eating beets raw and simply seasoned can be a tasty snack, consuming fermented foods made with this vegetable is far more preferable. Allowing beets to ferment enables the nutrients in them to be more bioavailable, raising your chances of receiving important enzymes and beneficial bacteria.
If you want spice and crunch, have some arugula
There are many leafy greens you can use in salads, such as arugula, known for its peppery flavor.7 It’s healthy, too — a 100-gram serving is high in antioxidants like vitamin A, lutein, zeaxanthin and beta-carotene.8
Arugula is a good plant-based source of nitrates,9 which are converted into nitric oxide (NO) in your body.10 This biological signaling molecule may target some of your metabolic regulatory pathway, and eventually help promote improved cardiometabolic abilities, lower oxidative stress,11 protect mitochondria and maintain proper endothelial function. NO may also assist in promoting better blood flow, thanks to its vasodilator capabilities that aid in relaxing and widening blood vessels.
Just like with beets, buy GMO-free and organically grown arugula, which can be sold in a bunch or as loose leaves. Good arugula tends to have dark green leaves, so if you notice leaves that are damaged, wilted, yellowing or moist-looking, don’t buy them.12 You can also try growing your own arugula if you have enough space in your home.
What to remember before eating peas
This recipe calls for peas, a type of legume13 that contains lectins, which are antinutrients that may cause adverse effects if consumed excessively. To mitigate the effects of lectins, eat legumes sparingly or avoid them altogether. However, if you are making a dish with peas or other types of legumes, ensure that they’re prepared and cooked properly. For more information about what lectins are and how you can ultimately limit them in your diet, read this article.
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