Orange Poppy Seed Dressing with Crispy Greens and Roasted Beets

Recipe developed by Emily Richards, PH Ec

© Heart and Stroke Foundation 2011

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Heart and Stroke Foundation



500 g (1 lb) beets, about 5 medium

1.5 L (6 cups) mixed greens (about 125 g/4 oz)

75 mL (1/3 cup) thinly sliced red onion

2 navel oranges


15 mL (1 tbsp) canola oil

2 mL (1/2 tsp) grated orange rind

45 mL (3 tbsp) orange juice

25 mL (2 tbsp) white wine vinegar

5 mL (1 tsp) Dijon mustard

2 mL (1/2 tsp) liquid honey

1 small clove garlic, grated

15 mL (1 tbsp) poppy seeds

Orange Poppy Seed Dressing with Crispy Greens and Roasted Beets

This fresh and zippy salad dressing brings out the sweetness in the beets and oranges while making the salad greens sing with bright flavour. Pack the salad separately from the dressing and tote it along for lunch at work.

Tip: Use disposable vinyl gloves to clean, peel and slice the beets to reduce staining your hands.

Servings: 6

Difficulty level: Intermediate

Nutritional Information

Calories: 95

Protein: 3 g

Total Fat: 4 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Carbohydrate: 15 g

Fibre: 4 g

Sugars: 10 g

Sodium: 89 mg

Potassium: 473 mg


Wash beets and wrap in foil. Place in 200 C (400 F) oven for about 1 hour and 30 minutes or until knife slides easily into beets. Let stand until cool enough to handle. Remove skin and slice thinly; set aside.

Spread greens onto platter and sprinkle with red onions then top with beets. With a chef’s knife and using sawing motion cut skin and white pith from oranges and cut between membranes to make segments. Sprinkle over top of greens; set aside.

Orange poppy seed dressing: In small bowl, whisk together oil, orange rind and juice, vinegar, mustard, honey, garlic and poppy seeds. (Grating rather than crushing the garlic gives it smoother texture.) Drizzle over salad mixture and serve.

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2011.

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