Beet and Blue Cheese Salad with Crushed Walnuts

1. 1

   Prick the skin of the beets with a fork.

2. 2

   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 375F).

3. 3

   When they are cool enough to handle, peel the beets and cut them into bite-size cubes.

4. 4

   In a large bowl, combine the beets, arugula, vinaigrette, and parsley.

5. 5

   Toss thoroughly to combine.

6. 6

   Season with salt and pepper to taste.

7. 7

   Divide the salad among 4 salad plates.

8. 8

   Top each salad with crumbled blue cheese and toasted walnuts, and serve.

9. 9

   Walnuts are an excellent source of omega-3 essential fatty acids.

10. 10

    Toasted and lightly crushed, they make a delicious and healthful addition to salads, steamed vegetable side dishes, and creamy pasta dishes.

11. 11

    To toast, spread walnut halves in a single layer on a baking sheet and toast them in a 350F oven until they are light brown and aromatic, 7 to 10 minutes, stirring once.

12. 12

    Let the nuts cool.

13. 13

    To crush them, place cooled toasted walnut halves in a large bowl.

14. 14

    Set a small bowl inside the large bowl, and apply pressure until the walnuts are cracked into small pieces.

15. 15

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

16. 16

    Calories: 763 (before), 166 (after)

17. 17

    Protein: 7g

18. 18

    Carbohydrates: 10g

19. 19

    Cholesterol: 8mg

20. 20

    Fiber: 3g

21. 21

    Sodium: 547mg

* Per serving · 4 servings · Values may vary.