Salad: Canada – Manitoba, Canadian Prairies – Manitoba Beet and Apple Salad

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 25 min

Cook 1 hr

Total 1 hr 25 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 1 1/2 lb (700 g) mixed beets (about 4–5 medium), tops trimmed
- 1 tbsp (15 ml) canola oil, for roasting
- 5 oz (140 g) mixed salad greens or baby arugula
- 2 medium crisp local apples (McIntosh or Honeycrisp), about 10 oz (280 g), cored and thinly sliced
- 1 small red onion, thinly sliced (about 3 oz (85 g))
- 4 oz (115 g) goat cheese, crumbled
- 1/3 cup (40 g) toasted sunflower seeds
- 2 tbsp (8 g) fresh chives or parsley, chopped
- 1 tsp (5 ml) lemon juice (optional, to prevent apple browning)

Dressing:
- 3 tbsp (45 ml) apple cider vinegar
- 1 tbsp (15 ml) whole-grain mustard (local or stoneground)
- 1 tbsp (15 ml) honey or maple syrup
- 3 tbsp (45 ml) canola oil (or olive oil)
- 1/2 tsp (3 g) kosher salt, or to taste
- 1/4 tsp (1 g) freshly ground black pepper, or to taste

Show original ingredient measurements

- 1 1/2 lb (700 g) mixed beets (about 4–5 medium), tops trimmed
- 1 tbsp (15 ml) canola oil, for roasting
- 5 oz (140 g) mixed salad greens or baby arugula
- 2 medium crisp local apples (McIntosh or Honeycrisp), about 10 oz (280 g), cored and thinly sliced
- 1 small red onion, thinly sliced (about 3 oz / 85 g)
- 4 oz (115 g) goat cheese, crumbled
- 1/3 cup (40 g) toasted sunflower seeds
- 2 tbsp (8 g) fresh chives or parsley, chopped
- 1 tsp (5 ml) lemon juice (optional, to prevent apple browning)

Dressing:
- 3 tbsp (45 ml) apple cider vinegar
- 1 tbsp (15 ml) whole-grain mustard (local or stoneground)
- 1 tbsp (15 ml) honey or maple syrup
- 3 tbsp (45 ml) canola oil (or olive oil)
- 1/2 tsp (3 g) kosher salt, or to taste
- 1/4 tsp (1 g) freshly ground black pepper, or to taste

Instructions

Short Description:
A bright prairie salad of roasted Manitoba beets and crisp local apples dressed in a tangy apple cider vinegar and whole-grain mustard vinaigrette, finished with toasted sunflower seeds and creamy goat cheese.

Regional Notes:
This Manitoba version emphasizes locally grown roasted beets and crisp prairie apples (often McIntosh or Honeycrisp) and uses apple cider vinegar and a whole-grain "local" mustard for a tangy dressing. Toasted sunflower seeds and canola oil nod to Manitoba's prairie agriculture, distinguishing it from other regional beet-and-apple salads.

1. Preheat the oven to 400°F (200°C). Scrub beets, trim tops, and toss with 1 tbsp (15 ml) canola oil. Wrap each beet loosely in foil and place on a baking sheet.
2. Roast beets until fork-tender, about 45–60 minutes depending on size. Remove from oven, let cool until manageable, then peel and slice into wedges or 1/2-inch (1–1.5 cm) slices. Set aside to cool to room temperature.
3. While beets roast, make the dressing: whisk together 3 tbsp (45 ml) apple cider vinegar, 1 tbsp (15 ml) whole-grain mustard, 1 tbsp (15 ml) honey or maple syrup, 3 tbsp (45 ml) canola oil, 1/2 tsp (3 g) salt, and 1/4 tsp (1 g) pepper in a small bowl. Taste and adjust seasoning.
4. Toast the sunflower seeds in a dry skillet over medium heat, stirring frequently, until fragrant and lightly golden, 3–4 minutes. Transfer to a small bowl to cool.
5. Prepare apples and onion: core and thinly slice the apples and toss with 1 tsp (5 ml) lemon juice if using to prevent browning. Thinly slice the red onion.
6. Assemble the salad: on a large platter or in a bowl, lay the mixed greens, then arrange roasted beet slices, apple slices, and red onion. Sprinkle the toasted sunflower seeds, crumbled goat cheese, and chopped chives or parsley over the top.
7. Drizzle the dressing over the salad just before serving and toss gently to combine, or serve the dressing on the side. Serve at room temperature or chilled.