Red, White and Blue Beet Salad

OSF Dietitian Ashley Simper

Peoria -

Ashley Simper, MS, RD, LDN

Community/Outpatient Dietitian

OSF Saint Francis Medical Center

Central Illinois Academy of Nutrition and Dietetics Media Spokesperson


Red, White, and Blue Beet Salad

This 4th of July weekend you can make a healthy raw beet salad that is simple and easy! It includes spiralized beets, a tangy citrus vinaigrette, and has a sweet/savory taste as it is topped with blueberries and goat cheese! The red color from the beets, white from the goat cheese, and blue from the blueberries makes this salad perfectly patriotic!




1 Tablespoon extra-virgin olive oil

1 Tablespoon honey

2 Tablespoons fresh squeezed lemon juice

¼ cup fresh squeezed orange juice


Beet Salad

6 ½ cups of beets

¾ cup crumbled goat cheese

¾ cup blueberries

Salt to taste


  1. In a small mixing bowl, whisk together ingredients for the vinaigrette and set aside.
  2. Next, spiralize beets and trim down into smaller noodles. Set aside in separate bowl.
  3. Add vinaigrette to beets and toss salad in vinaigrette, using tongs.
  4. Finally, top salad with blueberries and goat cheese.

Serves 8

Nutrition Information

Per 1 cup serving

Calories:  116

Total Fat:  5 g

    Saturated Fat:  2 g

Sodium:  209 mg

Total Carbohydrate:  16 g

    Dietary Fiber: 4 g

    Sugars:  12 g

Protein:  4 g

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