In my family, spring time is the best time for the farmer’s market. Well actually any time is great for visiting the farmer’s market – ours in Medford, Oregon is open March through December ❤️ – but in spring, market days are full of hustle and bustle, and there are many booths with all sorts of products available.
Good food is part of a healthy lifestyle, and today I’d like to share with you one of my favorite salad recipes. It’s grounding and filling and has many health benefits.
Since any food is only as good as its ingredients, I always recommend local and in-season whenever possible. In my case, the beets are from Whistling Duck farm (which also has great ferments). The carrots are from The Family Farm LLC. I got walnuts from a friend last fall which were still good. The fresh goat cheese is from one of my favorite booths of the market: Applegoat Farm and Mama Terra Creamery. The second goat cheese vendor The Salty Goat is also very good, also carries chèvre, and she sometimes has hard cheeses which are definitely worth a try. The rest of my ingredients are store bought.
The Beet, Chevre & Walnut Salad Recipe
Ingredients (2 servings)
- 4 beets
- 2 carrots
- 2 tbsp fresh goat cheese (chèvre)
- 1 tbsp olive oil
- 1/2 tbsp balsamic vinegar
- salt to taste
Directions
- Clean and cut the beets and carrots. Steam until soft.
- Remove from steamer and add fresh goat cheese. Let it sit to cool down.
- Add oil and vinegar, salt to taste. Mix thoroughly.
- Top with walnuts and enjoy!
This salad is great to prepare ahead of time or take to potlucks. It holds up pretty well and tastes great warm as well as cold. It also keeps overnight in the fridge.
If you get whole beets, you can steam the greens and have them on the side. Delicious!
Health Benefits of Beet Salad
Red beets have lots of minerals, vitamins, and antioxidants – they boost digestion and heart health. Carrots are probably best known for keeping eyes healthy, but they also support digestion and heart. Fresh goat cheese adds protein and probiotics, and its fats help with digesting vitamin A (a fat soluble vitamin). Walnuts are great for brain health (don’t they look like little brains when you open them?), they also add fats and proteins, improve insulin sensitivity, and are low on the glycemic index.
Fun fact: The vibrant red color in beets comes from a natural antioxidant pigment called betanin. After eating beets, you might see a temporarily pink or red tint of your bathroom excretions — a harmless effect called beeturia.
The Importance of Local Communities for Food Production
I think by now most of us health-conscious people have realized that the American food production and distribution system is failing on all levels. Quantity and ‘cheap’ was valued above all else for too long, and with the breaking down of facilities and mismanagement of soil, shortages are on the horizon. The situation is not quite dire yet, but probably a good idea to start looking into making connections with local farmers and food producers. The way back to food resilience and better health is local or self-grown.
The Rogue Valley is blessed with many organic or even regenerative growers that produce an abundance of different foods. You can find many at the local farmer’s market and start making connections there.
Growing one’s own food is another option to ease some dependencies – and there is nothing better than picking veggies minutes before dinner, or grazing on berries in the garden!
Written by Karen Wegehenkel
Resource:
Cleveland Clinic Health Essentials
Beets Can Turn Poop and Pee Red: Here’s Why You Shouldn’t Freak Out
https://health.clevelandclinic.org/beets-turn-poop-and-pee-red