Beet and Avocado Salad

Beet and Avocado Salad

A Fresh, Nutrient Dense, Salad Packed with 6 SuperFoods

Beet & Avocado Salad-2


Nutrient Rich Salad Ingredients

6 large beets, trimmed
1/4 cup extra virgin olive oil
salt and ground black pepper to taste
1 (8 ounce) package baby spinach leaves
2 tomatoes, cut into bite-sized pieces
2 avocados – peeled, pitted, and cut into bite-sized pieces
1/2 red onion, chopped, or to taste
1 (4 ounce) container crumbled feta cheese
1/2 cup balsamic vinegar
1/2 cup extra-virgin olive oil
1 tablespoon Dijon mustard, or more to taste

Nutrient Rich Salad Directions

Preheat oven to 375 degrees F (190 degrees C).

Place the beets into a large bowl, and drizzle with 1/4 cup olive oil, salt, and black pepper. Lay out 2 large squares of aluminum foil on a work surface, and place 3 beets onto the center of each sheet. Fold the aluminum foil into 2 envelopes, sealing the beets into the packets; place the packets into a baking dish.

Bake in the preheated oven until tender, 1 to 1 1/2 hours. Check for tenderness after 1 hour by piercing a beet with a fork. Open the foil, and allow the beets to cool until they can be handled; peel, and slice.

Lay out the spinach leaves on an attractive oblong-shaped serving platter.

Sprinkle pieces of tomato and avocado over the spinach leaves, and top with chopped red onion.

Lay the sliced warm beets over the salad, and top with crumbled feta cheese.

Whisk together balsamic vinegar, 1/2 cup of olive oil, and Dijon mustard until smooth; pour over the salad to serve.


  • Avocado

One avocado has about 200 calories, heart-healthy monounsaturated fats, and essential amino acids.

  • Beets

High in antioxidants, fiber, and a phytonutrient that helps to reduce blood homocysteine, a risk factor for health disease.

  • Red Onion

Rich in quercetin, an antioxidant and anti-inflammatory power that can boost immunity and lower blood pressure, help prevent strokes, and decrease the risk of some cancers.

  • Spinach

Rich in Vitamins A, C, & K, and minerals, such as iron, magnesium, manganese, and calcium. Contains antioxidant flavonoids and carotenoids like beta-carotene and lupine.

  • Tomatoes

Rich in lycopene, which reduces the risk of prostate cancer and supports cardiovascular health.

  • Olive Oil

A 2011 review, summarized that high olive oil diets lowered the odds of having any type of cancer. Diets high in olive oil, such as the Mediterranean diet are associated with decreased risk of heart disease and type 2 diabetes.

Original Recipe found on

Superfood Facts from National Geographic SuperFoods, 2016 Special Edition.


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