Cookin' with Chef Kyle

Beets do your body good

January 2020

The first thing you notice about a beet is its beautiful red color. The second is taste, a sweet earthy flavor. But the most important quality is not what you can see or taste, but how fabulous beets are for your body. Many studies have shown that the vitamins, nutrients, and nitrates found in beets are great for your heart, brain, liver, eyes, digestive health, and boosts your immunity. Loaded with vitamin C, iron, magnesium, potassium, and many others, beets only have 44 calories per 3.5 ounces. Thanks to those marvelous nitrates, beets can improve your athletic performance by increasing blood flow, prevent muscle exhaustion, reduce inflammation, and are known to protect cells against cancer.

With all these benefits, it’s no wonder that beets are one of our favorite superfoods.

Roasted Beet Salad



  • 4-8 cups baby arugula
  • 4 each red beet, fresh
  • 4 each yellow beet, fresh
  • 1 cup goat cheese
  • 1/2 cup walnuts, toasted
  • 1/4 cup red onion, thinly sliced
  • 1 each lemon, fresh squeezed
  • 1 tablespoon balsamic vinegar
  • 1/4 cup craisins
  • 1-2 tablespoon olive oil, as needed
  • Lemon zest (as needed)


  1. Preheat oven to 350 degrees.
  2. Cut stems and tops off beets. Rub with olive oil and salt & pepper. Wrap with foil and cook in oven until tender (30-60 minutes).
  3. Once beets are done, take them out of the oven and remove foil.
  4. Peel beets and dice in large/medium chunks and place in a bowl.
  5. Season beets with olive oil, salt, pepper, and lemon zest. Allow to cool in refrigerator
  6. In a separate bowl, add arugula and onions. Season to taste with olive oil, salt & pepper, balsamic vinegar, and lemon juice.
  7. Add beets to lettuce bowl and lightly toss.
  8. For plating: place beet lettuce mixture in a bowl or plate.
  9. Top with goat cheese, walnuts, and craisins.


  • Fresh cracked black pepper


  1. Top with your favorite protein (salmon, steak, chicken, vegetarian options.)

From the kitchen of Chef Kyle Williams.

Bon appétit!

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