This is such a great salad—especially in the fall, when beets are in season. The sweet, earthy flavor of the beets provides a nice foil for the tangy blue cheese and peppery arugula. By lightly crushing the walnuts, you need less of this healthy but high-fat nut in your salad. Sometimes it’s the little things that make a big difference.

　　

Ingredients

serves 4

　　2 medium red beets

　　6 ounces (about 10 cups) baby arugula

　　6 tablespoons Not So Basic Vinaigrette (page 204) or store-bought light oil and vinegar dressing, such as Ken’s Steak House Healthy Options Olive Oil & Vinegar

　　1/3 cup chopped fresh flat-leaf parsley

　　Salt and freshly ground black pepper

　　1/2 cup crumbled reduced-fat blue cheese, such as Treasure Cove

　　1/4 cup walnuts, toasted and crushed (see Healthy Tips)

　　

Step 1

Prick the skin of the beets with a fork. Place the beets on a microwave-safe plate and microwave on high until tender, about 12 minutes (or alternatively, wrap the beets in foil and roast them in the oven for 1 hour at 375°F). When they are cool enough to handle, peel the beets and cut them into bite-size cubes.

　　

Step 2

In a large bowl, combine the beets, arugula, vinaigrette, and parsley. Toss thoroughly to combine. Season with salt and pepper to taste.

　　

Step 3

Divide the salad among 4 salad plates. Top each salad with crumbled blue cheese and toasted walnuts, and serve.

　　

healthy tips

Step 4

Walnuts are an excellent source of omega-3 essential fatty acids. Toasted and lightly crushed, they make a delicious and healthful addition to salads, steamed vegetable side dishes, and creamy pasta dishes.

　　

Step 5

To toast, spread walnut halves in a single layer on a baking sheet and toast them in a 350°F oven until they are light brown and aromatic, 7 to 10 minutes, stirring once. Let the nuts cool. To crush them, place cooled toasted walnut halves in a large bowl. Set a small bowl inside the large bowl, and apply pressure until the walnuts are cracked into small pieces.

　　

nutrition information

Step 6

Fat: 60g (before), 11.1g (after)

　　

Step 7

Calories: 763 (before), 166 (after)

　　

Step 8

Protein: 7g

　　

Step 9

Carbohydrates: 10g

　　

Step 10

Cholesterol: 8mg

　　

Step 11

Fiber: 3g

　　

Step 12

Sodium: 547mg

　　Now Eat This by Rocco DiSpirito. Copyright © 2010 by Rocco DiSpirito. Published by Random House Publishing Group. All Rights Reserved.Hailed as the "Leading Chef of his Generation" by Gourmet magazine, Rocco DiSpirito received the James Beard Award for his first cookbook, Flavor. He went on to author Rocco's Italian-American (2004), Rocco's Five Minute Flavor (2005), Rocco's Real-Life Recipes (2007), and Rocco Gets Real (2009). DiSpirito also starred in the Food Network series Melting Pot, the NBC hit reality series The Restaurant, and the A&E series Rocco Gets Real.