Lunch: Spring Beet and Pea Salad Recipe | Myrecipes

Wilson suggests using your best olive oil to indulge both your veggies and your palate.

This recipe includes superfoods such as:

Honey, Grapefruit

Health benefits of Spring Beet and Pea Salad Recipe | Myrecipes

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

3 baby red beets, roots and stems removed
3 baby yellow beets, roots and stems removed
1 cup 2% reduced-fat milk
1/4 cup plain Greek yogurt
1 teaspoon cider vinegar
2 blood oranges
2 tablespoons fresh grapefruit juice
1 teaspoon Dijon mustard
1 teaspoon honey
1/4 teaspoon kosher salt
3 tablespoons extra-virgin olive oil
8 cups torn curly-leaf lettuce
1/3 cup fresh flat-leaf parsley leaves
1/3 cup small fresh mint leaves
1/3 cup chopped fresh chives
3/4 cup shelled fresh or frozen green peas, thawed

Instructions

Preheat oven to 375 °.
Wrap red beets loosely in foil. Wrap yellow beets loosely in foil. Place both packages in a roasting pan; roast at 375 ° for 45 minutes or until just tender. Cool completely. Peel beets, and cut into quarters; set aside.
Combine milk, yogurt, and vinegar in a microwave-safe liquid measuring cup; microwave at HIGH for 3 minutes. Stir to form small curds. Strain through a sieve lined with a double layer of cheesecloth; let stand 5 minutes. Discard liquid. Set cheese mixture aside.
Peel and section oranges over a bowl; squeeze membranes to extract juice. Set sections aside; reserve 2 tablespoons juice. Discard membranes.
Combine blood orange juice, grapefruit juice, mustard, honey, and salt in a small bowl. Slowly pour in olive oil, stirring constantly with a whisk. Place half of juice mixture in a small bowl. Add yellow beets; toss well to coat. Divide yellow beets evenly among 6 small plates. Add red beets to bowl; toss well to coat. Divide red beets and orange sections among the plates.
Place remaining juice mixture in a large bowl. Add lettuce and herbs to bowl; toss well to coat. Place about 3/4 cup lettuce mixture on each plate. Place about 1 tablespoon cheese mixture on each serving. Sprinkle each serving with 2 tablespoons peas.

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