September Beets: Harvest the Colour, Taste the Health
Beets are a nutrient-dense root vegetable packed with vitamins, minerals, and beneficial plant compounds. They are especially rich in folate, manganese, potassium, and fibre, all of which support heart health, digestion, and overall vitality. Their natural pigments, called betalains, have antioxidant and anti-inflammatory properties, while the nitrates in beets help improve blood flow, lower blood pressure, and enhance exercise performance by supporting oxygen use in the body. Regularly including beets in the diet may promote cardiovascular health, support detoxification, and provide steady energy thanks to their combination of natural sugars and fibre.
One delicious way to enjoy these benefits is with a Roasted Beet & Walnut Salad, a simple, whole-food plant-based recipe that combines tender roasted beets, crunchy walnuts, fresh greens, and a creamy tahini dressing for a flavourful and nourishing meal.
Roasted Beet & Walnut Salad with Tahini Citrus Dressing
Ingredients (2–3 servings)
For the salad:
- 3 medium beets, scrubbed and trimmed
- 4 cups baby arugula or mixed greens
- ½ cup walnuts, lightly toasted
- 1 apple or pear, thinly sliced (optional, adds freshness)
- 2 green onions, thinly sliced
For the dressing:
- 3 Tbsp tahini
- 3 Tbsp fresh orange juice (or 2 Tbsp orange + 1 Tbsp lemon for brightness)
- 1–2 Tbsp water (as needed to thin)
- 1 tsp date paste (or a soft Medjool date blended in)
- 1 small garlic clove, very finely minced or grated (optional, if tolerated)
- 1 Tbsp fresh parsley or dill, finely chopped
- Pinch of sea salt (optional, to taste)
Instructions
- Roast the beets: Preheat oven to 400°F (200°C). Wrap each beet in foil (or place them in a covered baking dish). Roast 45–60 minutes, until tender when pierced with a knife. Cool slightly, peel by rubbing skins off with a paper towel or fingers, then cut into wedges or cubes.
- Toast the walnuts: While beets cook, place walnuts in a dry skillet over medium heat. Toast 3–5 minutes, stirring often, until fragrant. Remove from heat.
- Make the dressing: In a small bowl, whisk together tahini, orange juice, and date paste until smooth. Add water a little at a time until dressing reaches a creamy, pourable consistency. Stir in fresh herbs and garlic (if using). Taste and adjust: more citrus for brightness, more date for sweetness, or a touch more tahini for richness.
- Assemble the salad: In a large bowl or platter, layer greens, roasted beets, apple/pear slices, and green onions. Drizzle generously with tahini dressing. Sprinkle with toasted walnuts just before serving for crunch.
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