Longevity Foods


(Recipe inspired by Kristen Miglore, Genius Cookbook)

Salads are often a foundation for my meals – not just a side dish. I use them as a base for chicken, beef, eggs or whatever protein I happen to be serving. I layer them under a goulash, chili or any casserole thick enough to hold its own. I even toss them on a pizza fresh out of the oven. A perfect way to get my greens which melt into the warm pizza and give it a whole new meaning.

Greens, (and in this case, red vegetables) especially when raw, are the most natural way to cool the body and deliver the nutrients it craves to do its best work.

There are so many great things about this salad: Not only is it extremely healthy, but it is also beautiful, pleasing to the palate (especially when you serve it with a dollop of  Crème Fraîche) and so very easy to prepare. The beets, with their naturally occurring nitrates, dilate and relax your blood vessels, lowing blood pressure. They are also a detoxifier and provide anti-cancer nutrients, minerals, and fiber – which few of us get enough of today.

Plus, for my workout friends, beets help boost stamina during your workout. I often drink beet juice just for that reason.

Cabbage and onions top it off with powerful anti-inflammatory benefits. Cabbage, loaded with vitamin K, is your brain food. Red onions with their high sulfur content have been shown to lower cholesterol levels. So… if you’re not a beet eater, this may be a reason to wade in and give it a try.

The only catch in the recipe is this: beets will turn your fingers pink when you grate them. Wearing gloves or holding the beet in a paper towel helps to avoid pink fingertips!


  • 2 raw Beets – grated
  • ¼ red cabbage – finely sliced
  • 1 small red onion – finely sliced
  • Extra fine Capers


  • Olive oil to lightly coat
  • Splash of balsamic vinegar (scant 1TB) – I used pomegranate balsamic but any will work. Use your favorite
  • Juice of ½ organic lemon
  • Sea or Himalayan salt


Mix the beets, cabbage, and onion together. Sprinkle on the balsamic vinegar – go easy and taste as you go to get the right amount. Mix in enough olive oil to lightly cover and finish with lemon juice. Toss in the capers and serve with a dollop on crème fraîche on the side.


Crème Fraîche

This is a smooth, rich accompaniment. Not essential but so beautifully pairs with the salad to give it a completely exotic taste and mouthfeel. Easy to make, just needs a day to set and thicken.

  • 1 cup heavy cream (w/ no antibiotics or added hormones)
  • 2 tablespoons plan whole milk yogurt

Pour the heavy cream into a glass bowl, Mix in the yogurt (or buttermilk). Whisk, cover, and allow to sit at room temperature until thickened – from 12 to 24 hours. Place a dollop on the when serving the salad.


PS – One final note about capers. Capers are the unripe buds of the Flinders rose, a perennial, native to Hawaii, that are pickled and served in Mediterranean dishes.  They have a tangy flavor and are a favorite of mine. I often add to my lemon chicken or fish.


Love hearing from you!  Let us know how you like this recipe in the comments below!


In health & love,