Roasted Beet Arugula Salad Recipe

This roasted beet arugula salad brings DASH diet principles to your plate without sacrificing flavor. Beets provide dietary nitrates, which your body converts into nitric oxide, a compound that helps relax blood vessels.

Clinical trials show beetroot juice can produce a modest, short-term drop in systolic blood pressure, often around 5 mmHg. That effect fades within a day. It works best as part of a broader diet, not a substitute for prescribed treatment.

Arugula adds its own benefit: it’s rich in potassium, a mineral DASH prioritizes for blood pressure support.

Why This Roasted Beet Arugula Salad Fits the DASH Diet

The DASH diet targets no more than 2,300 mg of sodium a day, or 1,500 mg for an even greater effect. That guidance comes from the National Heart, Lung, and Blood Institute.

This salad keeps added salt to a quarter teaspoon total, used sparingly at the end rather than tossed throughout.

DASH also favors low-fat dairy and unsaturated fats over saturated ones. This version calls for reduced-fat goat cheese and measures the olive oil carefully instead of pouring freely.

For a closer look at how everyday food choices affect your numbers, see our guide to the blood pressure diet.

Ingredients

4 lb beets
6 cups baby or wild arugula
1/2 cup raw pine nuts, unsalted
4 oz goat cheese, preferably reduced-fat
5 tbsp extra virgin olive oil, divided
1/4 tsp kosher salt, divided
1/4 tsp fresh cracked black pepper
1 tsp fresh thyme leaves
6 tbsp balsamic glaze, unsalted, store-bought or homemade

Instructions

Toast the pine nuts in a dry frying pan over medium heat, stirring often, until golden. Set aside.
Rub the beets with 2 tsp of the olive oil and roast at 350°F for about an hour, until fork-tender.
Remove the beets from the oven, peel them under running water, let cool, and slice thin.
Toss the arugula with the thyme, black pepper, and half the remaining olive oil.
Arrange the sliced beets on a platter and top with the dressed arugula.
Shape the goat cheese into small balls and place one on each beet slice.
Scatter the toasted pine nuts over the finished salad.
Drizzle with the balsamic glaze and the remaining olive oil. Season with the kosher salt just before serving, using it sparingly.

Watch How Mark Lowered His Blood Pressure Naturally.

It was 150/100, this morning it was 110/79

A Note on the Balsamic Glaze

Store-bought balsamic glaze works well here and keeps things simple. If you’d rather make your own, simmer a bottle of balsamic vinegar over medium-high heat until it thickens into a syrup, about 15 to 20 minutes. It keeps in the fridge for up to two months, and a little goes a long way.

Watch how Julie Lowered her Blood Pressure Naturally.

It was 170/110, this morning it was 120/80
Learn More

Make This Roasted Beet Arugula Salad Part of Your Rotation

This salad proves DASH-friendly eating doesn’t mean giving up flavor. For more heart-healthy ideas, browse our full collection of healthy recipes.

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