Salad and Salad Dressing: Greens & Beets with Orange Poppy Seed Dressing

This fresh and zippy salad dressing brings out the sweetness in the roasted beets and oranges while making the salad greens sing with bright flavor.

Prep Time: 10 mins

Cook Time: 25 mins

Total Time: 35 mins

This recipe includes superfoods such as:

Poppy Seeds, Honey

Health benefits of Greens & Beets with Orange Poppy Seed Dressing

Poppy seeds are packed with calcium, magnesium, B vitamins, and zinc.

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

6 cups mixed greens
2 tbsps white vinegar
1/2 tbsp honey
1 tsp minced garlic
1 tsp Dijon mustard
1/3 cup sliced red onion
1 tbsp poppy seeds
1 tbsp canola oil
2 navel oranges
3 tbsps orange juice
1/2 tsp grated orange rind
16 oz beets

Instructions

1. Wash beets and wrap in foil. Place in 400 °F (200 °C) oven for about 1 hour and 30 minutes or until knife slides easily into beets.

2. Let stand until cool enough to handle. Remove skin and slice thinly; set aside.

3. Spread greens onto platter and sprinkle with red onions then top with beets.

4. With a chef’s knife and using a sawing motion cut skin and white pith from oranges and cut between membranes to make segments.

5. Sprinkle over top of greens; set aside.

6. For the orange poppy seed dressing; in a small bowl, whisk together oil, orange rind and juice, vinegar, mustard, honey, garlic and poppy seeds. (Grating rather than crushing the garlic gives it smoother texture.)

7. Drizzle over salad mixture and serve.

8. Note: based on a recipe from the Heart and Stroke Foundation 2011.