During the winter, it’s easy to go for comfort food that’s full of carbs, sugar and salt that can damage your heart if eaten in excess. This hearty salad features ruby-red beets and other winter produce that’s sure to delight dinner guests and protect your heart!

A compound called betalins give beets their deep red hue that make your plate look beautiful and keep your heart healthy by fighting inflammation. Studies have also shown that beets can lower your blood pressure, an important factor for a healthy heart.

This salad packs a double dose of heart healthy ingredients with pomegranate seeds, which have been shown to block or slow the buildup of cholesterol in the arteries of people who are at high risk of heart disease.

Beet and Pomegranate Seed Salad

Serves 4 (about 9 cups)


  • 4 cups packed mixed baby greens
  • 2 cups packed assorted micro-greens
  • 2 cups sliced baby beets, cooked and chilled
  • 1 cup fresh pomegranate seeds
  • 3 tablespoons coarsely chopped walnuts
  • 1/4 cup freshly squeezed orange juice
  • 1 tablespoon plus 1 teaspoon extra virgin olive oil
  • 1/8 teaspoon ground black pepper
  • 1 garlic clove, minced


  1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.
  2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.
  3. Whisk together the orange juice, olive oil, black pepper and garlic in a small bowl.
  4. Drizzle the vinaigrette over the salad and serve immediately.

Note: If you don’t have time to cook fresh beets for this recipe, use drained canned beets (preferably with no added salt) or refrigerated cooked beets, which are available in many supermarkets.

Source: Sharon Palmer, RD

This February, take Adventist HealthCare’s FREE Heart Risk Assessment and learn your heart age and your risk for heart disease. By completing the free online health risk assessment, you have a chance to win an escape to National Harbor!