Super Beet Salad
- Bridgette Barlow
- May 14
- 3 min read
At the center of this recipe are beets—one of the most underrated foods for midlife women. We pair them with fiber, healthy fats and antioxidants to make this one of the most functional and intentional side dishes to have on rotation.
The goal isn’t to just eat healthy… it’s to eat in a way that helps your body function better.
This is what I call intentional fuel.
Because in midlife, nutrition becomes less about restriction and more about support. Support for your energy. Your hormones. Your recovery. Your metabolism. Your heart. Your ability to feel strong and vibrant in your body.
And this Super Beet Salad was built with exactly that in mind.
At the center of this recipe are beets—one of the most underrated foods for midlife women.
Beets are rich in naturally occurring nitrates that help support circulation and blood flow, which can improve exercise performance, endurance, and recovery.
Better circulation also supports heart health and healthy aging overall.
For women in their 30s, 40s, and beyond—especially those working on building strength, improving energy, or feeling less “inflamed” in their body—this matters more than most people realize.
Beets also contain antioxidants and anti-inflammatory compounds that help combat oxidative stress and support liver health, which plays a major role in hormone balance and detoxification.
Then we pair them with garbanzo beans, which add fiber, plant-based nutrients, and extra staying power to the meal.
Fiber becomes incredibly important in midlife because it helps support:
Blood sugar stability
Fullness and appetite regulation
Healthy digestion and gut health
Cholesterol and heart health
Estrogen detoxification and hormone balance
This recipe also includes:
✔ Olive oil for healthy fats and anti-inflammatory support
✔ Pistachios for crunch, healthy fats, magnesium, and additional fiber
✔ Red onion for antioxidants and compounds that support cardiovascular and immune health
The result is a salad that is not only beautiful and delicious but it’s colorful, satisfying, energizing, and designed to help you feel fueled—not deprived.
Because intentional fuel isn’t about eating less food and "losing weight." It's about giving your body the nutrients it needs to thrive in midlife. The rest will follow.
Ingredients:
600 grams of cooked beets (I used 2 packages of "Love Beets" organic cooked beets to save time. You could roast 4-6 large beets for a similar amount
1 can of drained garbanzo beans
1/4 cup of finely sliced red onion
about 1/4 cup or more of chopped fresh herbs (ANY will be good here. Some of my favorites are parsley, dill, basil, cilantro).
1/4 cup chopped pistachios
2 oz feta cheese
Dressing:
2 tbsp olive oil
1 tsp Dijon mustard
1-2 tsp Italian seasoning
dash of salt and pepper
1 tsp garlic powder
Directions:
Slice or dice the beats and add to a bowl
Add thinly sliced red onion
Add drained garbanzo beans
Add fresh herbs
Mix until everything is combined and set aside
In a separate bowl, whisk together the dressing ingredients. Add the salt and pepper, to taste. You can always add more later so start more sparingly.
Pour dressing over the beet salad and mix to coat
Taste and adjust salt and pepper to your liking
Top with feta cheese and chopped pistachios before serving*
I find that this salad tastes even better when it marinates in the fridge for a while, but you can certainly eat it right away. If you're making it ahead, toss the salad again before serving to get the dressing on the bottom to recoat the salad.
You may want to add the pistachios and feta before servings if you want a pretty presentation, but it's not required.
Make it a complete meal
This is delicious with grilled steak or chicken. Because beets are a bit starchier, I forgo an added starch and fill the rest of my plate with a green salad.
Enjoy!
Nutrition: 4 servings
Calories: 298
Protein: 10.5 g
Carbs: 33.4 g
Fat: 14.3 g
Fiber: 8 g
PS — Recipes are helpful… but knowing how to build meals that work for your body, hormones, and fat loss goals? That’s where everything changes.
If you’re ready to stop guessing and finally understand exactly what your body needs to lose fat and feel like yourself again…
👉 Book your Midlife Hormone Clarity Session ($247)
This is a personalized, 1:1 strategy session where we map out your metabolism, hormones, and next steps-- complete with a 30 day plan.
Not quite ready for that yet?
I created a free resource called the ✨Metabolism Reset Guide for Women 35+ ✨ where I break down exactly why this is happening…
OR, book a free chat with me to discuss your goals!
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