
This recipe, rich in vitamins and minerals, comes via my classmate Amy C. and was adapted from a WholeFoodsMarket recipe:
3-4 beets, roasted & quartered
12-15 white/crimini mushrooms, halved
14 oz jar of hearts of palm
1/2 cup balsamic vinegar
1 sprig rosemary
3 cloves garlic, chopped
olive oil
parsley
arugula, optional
sea salt, black pepper
1. Preheat oven to 425 degrees.
2. In a large bowl mix 1/4 cup balsamic vinegar, chopped garlic, and 2/3 of the rosemary. Add beets and mushrooms and toss to coat. Add salt and pepper to taste. Let marinate for about 30 minutes.
3. Spread on large baking sheet and drizzle with olive oil. Bake in oven for 20-30 minutes until everything is caramelized.
4. Meanwhile, mix remaining balsamic vinegar and rosemary in another bowl. Chop hearts of palm into bite sized slices and add to bowl. Season with salt and pepper.
5. Once mushrooms and beets are roasted add to bowl with hearts of palm. Toss to mix and add chopped parsley. Serve as is or over arugula.
Nutrition Info:
Hearts of Palm
The cultivated hearts of palm is a food with high nutritional values, by its content of Vitamin C, zinc, iron, magnesium and manganese it is ideal to be included in a daily meal. It does not contain cholesterol nor saturated fat and by the amount of soluble fibers it aids to improve the digestion.
Mushroom
Mushrooms are low in calories, high in fiber, and contain many important vitamins and minerals. Some also have medicinal properties such as complex carbohydrates that strengthen the immune system.Mushrooms are low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Protein and Folate, and a very good source of Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin D, Pantothenic Acid, Phosphorus, Potassium, Zinc, Copper, Manganese and Selenium. Yet the nutritional value of mushrooms can be measured in more ways than just strictly dietary. Further health benefits are gained from:- Polysaccharides - Complex carbohydrates that stimulate the immune system.
- Enzyme inhibiting activity - Mushrooms can inhibit the production of certain enzymes such as aromatase, which the body uses to make estrogen. This could reduce the risk of breast cancer.
- Triterpenes - Steroid-like molecules that inhibit histamine release and have anti-inflammatory properties.
Beets
Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects. This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Magnesium and Potassium, and a very good source of Folate and Manganese.