Arugula salad with roasted beets

Recipe information

Prep time: 10 mins
Cook time: 40 mins
Serves: 4 to 6

Fast fact:

This salad is loaded with superfood ingredients to help promote brain and physical health — beets are rich in antioxidants, arugula is a good source of B-vitamins, and walnuts contain high amounts of anti-inflammatory omega-3 fatty acids.

Nutritional breakdown (per serving)

Calories: 240
Protein: 6 g
Carbohydrates: 11 g
Fats: 19 g
Fibre: 2 g

Nutrition information calculated from the Canadian Nutrient File database.


  • 1 small pkg. arugula
  • 1 large beet (or 2 small beets), roasted
  • 1/2 cup chopped walnuts
  • Sprinkling of goat’s cheese
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp maple syrup
  • 1 tbsp Dijon mustard
  • Generous sprinkling of cinnamon



  1. For the beet(s), roast in the oven at 400°F for about 40 minutes, or until you can easily pierce with a knife.
  2. Mix dressing ingredients and set aside.
  3. Add arugula, beets (chopped), walnuts and goat’s cheese to a large serving or salad bowl.
  4. Drizzle with dressing and serve.

For best results, add dressing to only the portion of salad that will be used that day.

Recipe and image reprinted with permission from Memory Morsels – A Women’s Brain Health Initiative (,, Mind Over Matter and Mandy King, Holistic Nutritionist (