Tender slices of roasted beet topped with creamy goat cheese and fresh herbs—simple, elegant, and packed with nutrients. Perfect as a nourishing appetizer or snack.
Preparation Time
- Prep: 15 minutes
- Cook: 40–45 minutes (for roasting beets)
- Assemble: 5 minutes
- Total Time: ~1 hour
- Servings: 6 (2 bites per person)
Ingredients
- 2 medium beets (about 1 cup roasted, sliced)
- ¼ cup soft goat cheese
- 1 tablespoon plain Greek yogurt (optional, to lighten texture)
- Fresh thyme or chopped parsley for garnish
- Pinch of sea salt
- Cracked black pepper to taste
- 1 teaspoon balsamic reduction (optional for drizzling)
Instructions
- Preheat oven to 400°F (200°C).
- Wash beets thoroughly. Wrap each beet in foil and roast for 40–45 minutes or until fork-tender. Let cool slightly, then peel and slice into ¼-inch rounds.
- In a small bowl, mix goat cheese with Greek yogurt (optional) until smooth.
- Place a small dollop of goat cheese mixture on each beet slice.
- Garnish with herbs, sea salt, and black pepper.
- Drizzle with balsamic reduction before serving, if desired.
Estimated Nutritional Value (Per Serving – 2 bites)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~80 kcal |
| Protein | ~3.5 g |
| Carbohydrates | ~6 g |
| Fat | ~5 g |
| Fiber | ~1.2 g |
| Folate | ~15% DV |
| Calcium | ~6% DV |
Evidence-Based Health Benefits
1. Supports cardiovascular health
Beets contain natural nitrates that may help lower blood pressure and improve circulation.
Reference: Lundberg et al., Hypertension, 2008.
2. Anti-inflammatory and gut-friendly
Goat cheese is easier to digest for many people and contains less lactose than cow’s milk cheese. It also provides beneficial fatty acids.
Reference: López-Expósito et al., Journal of Dairy Science, 2012.
3. Brain and energy boost
Beets enhance nitric oxide production, which improves blood flow to the brain and muscles, potentially aiding in mental clarity and stamina.
Reference: Wightman et al., Physiology & Behavior, 2015.
Kitchen Tips
- Roast beets ahead of time and store them in the fridge for up to 5 days.
- For extra flavor, roast beets with thyme or bay leaves.
- Use golden beets for a slightly sweeter variation and a colorful presentation.
- If goat cheese is too strong, substitute with whipped cottage cheese or ricotta.
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