For about 350 calories, this meal nourishes your body greatly with vitamin K, folate and selenium. Don't let just calcium and vitamin D steal the spotlight for healthy bones. Vitamin K is just as important, and in fact, essential for bone health! Where is vitamin K found? Green leafy vegetables, broccoli, avocado and kiwi fruit are some of the top sources. Go ahead, get your green on...Roasted Beets over Arugula
1 medium beet
3 Tbsp. olive oil
salt and pepper
1 cup fresh arugula
1/4 cup sliced cucumber
1 small scallion, sliced
1 egg, pan fried and over easy
1 slice multigrain bread, toasted
Vinaigrette to finish
Preheat oven to 400.
Wash and peel your beet with a vegetable peeler or paring knife, and slice into bite sized pieces. Toss with 2 Tbsp olive oil and lightly season with salt and pepper. Place onto foil lined baking sheet (makes for easy clean up!) and bake for 30 minutes. You may want to give your pan a shake at 15 minutes to see how the little guys are doing.
In the mean time, place the arugula and cucumbers on a plate. Arugula has a nice spicy bite to it; if you prefer, you could always do the salad with spinach, mixed greens or whatever greens you have on hand. Just remember, the darker the green, the more nutrients.
With about 2 minutes left on the beets, toast your bread to a nice crisp and drizzle with olive oil. Slice into croutons. Remove the beets from the oven when done; a fork should slide through nicely at this point. Then start frying up that egg. I like mine over easy - the runny yolk is nature's perfect culinary sauce!
Finally, sprinkle your salad with beets, place the egg on top, and finish with scallions and croutons. Drizzle a little vinaigrette on top or use your favorite salad dressing.
