This salad isn’t just delicious—it’s packed with nutrients and offers a variety of health benefits.

Arugula:  is rich in antioxidants like vitamin C, A, and K, and contains glucosinolates, which may support detox and cancer prevention.

It’s low in calories but high in flavor—peppery greens help stimulate digestion and provides folate and calcium, important for heart and bone health.

Beetroot: is high in nitrates, which can help lower blood pressure and improve blood flow and supports liver health with compounds like betaine. They are also rich in fiber, aiding digestion and gut health and contain iron, vitamin C, and potassium, which support overall vitality and cardiovascular health.

Goat Cheese: Contains probiotics (if unpasteurized), which can support gut health and is rich in healthy fats that keep you full and support nutrient absorption.

Overall this tasty salad has anti-inflammatory properties from olive oil, beets, arugula, and pistachios, while supporting heart health, gut health, and blood pressure regulation.

It has balanced macronutrients: fiber + healthy fats + protein = satiety and steady energy.

Prep Time: 15 minutes (plus beet cooking time if not using pre-cooked)

Ingredients:

For the Salad:

• 2 medium beets, cooked and sliced or diced (roasted or steamed)
• 4 cups arugula (rocket)
• 2 oz (about 60g) soft goat cheese, crumbled
• 1/4 cup shelled pistachios, roughly chopped or whole
• 1/4 small red onion, thinly sliced (optional, for zing)
• 1 small apple or pear, thinly sliced (optional, for a sweet contrast)
• Fresh herbs (optional): a few torn mint or basil leaves for brightness

For the Dressing:

• 2 tbsp extra virgin olive oil
• 1 tbsp balsamic vinegar or white wine vinegar
• 1 tsp honey or maple syrup
• 1/2 tsp Dijon mustard
• Salt and pepper, to taste
• Optional: a tiny squeeze of lemon for extra freshness

Instructions:

1. Prepare the Beets:
• If using raw beets: scrub, trim, and roast them (wrap in foil, bake at 400°F/200°C for 40–50 minutes) or steam until tender. Let cool, peel, and slice into wedges or cubes.
• For quick prep, use vacuum-packed cooked beets (not pickled).
2. Make the Dressing:
• In a small bowl or jar, whisk together the olive oil, vinegar, honey/maple syrup, mustard, salt, and pepper. Adjust to taste—add a squeeze of lemon if you want it brighter.
3. Assemble the Salad:
• On a large platter or bowl, lay down the arugula.
• Arrange beet slices, goat cheese crumbles, pistachios, and red onion on top.
• Add sliced apple/pear and fresh herbs if using.
4. Dress It Up:
• Drizzle the dressing evenly over the salad right before serving.
• Toss gently if desired, or leave layered for presentation.

Why It Works:

• Beetroot adds natural sweetness and earthiness.
• Goat cheese brings tang and creaminess that pairs beautifully with beets.
• Pistachios add crunch and a toasty, nutty flavor.
• Arugula (rocket) gives a peppery kick to balance everything out.
• The vinaigrette ties it together with a sweet-savory tang.

Optional Add-ons:

• A scoop of quinoa for extra protein and heartiness
• A few slices of avocado for creaminess
• Grilled chicken or salmon if you want to make it a meal
• A sprinkle of pomegranate seeds for bursts of juicy sweetness