Low Potassium Low Protein Beet With Arugula Salad

Low Potassium Low Protein Beet Arugula Salad is kidney-friendly, nutrient-rich, and full of green, red, and white colors! It is made with arugula, beets, capsicum, celery, walnuts, and feta.

This recipe is delicious as a side dish, and it pairs well with a pasta dish or soup. Although this recipe appears to be a sophisticated restaurant menu item, it is very simple to make, and you can have it for dinner as well as lunch.

Low Potassium Low Protein Beet With Arugula Salad  1
Low Potassium Low Protein Beet With Arugula Salad

This is a kidney friendly recipe

This recipe is good for any stage of chronic kidney disease (CKD), but is especially great for moderate and advanced stages, which are stages 3, 4, and 5 (non-dialysis). Most people with moderate-to-advanced CKD are told to eat a low-potassium and low protein diet, and this recipe meets both of those needs.

There is 220 mg of potassium in each serving of this recipe, which is low. Arugula, also known as “rocket,” is the leafy vegetable used in this recipe. When compared to leafy greens like kale and spinach, which have more potassium, arugula has less potassium.

We all need some amount of sodium in our diets for our bodies to function properly. The daily recommended amount for sodium is 2300 mg, which is one teaspoon of table salt. However, most Americans consume about 3400 mg of sodium per day. Chronic diseases like high blood pressure, stroke, and heart disease are more likely to happen if you eat too much sodium.

This recipe contains moderately low amounts of sodium. It has 216 mg of sodium per serving. This is great if you want to manage kidney disease or high blood pressure.

There are 3 grams of protein in each serving of this recipe, which is really low and a good choice for you if you have CKD. Also, each serving of this recipe has 72 mg of phosphorus, which is moderately low for a serving. Of the 72 mg of phosphorus, 47 mg is from plant-based sources and 25 mg is from animal sources.

Only 10–30% of phosphorus from plant-based sources is absorbed by the body, and only 40–60% of phosphorus is absorbed from animal-based sources. So the total phosphorus absorption from this recipe is between 15 mg and 29 mg. This is super good if you are on a phosphorus-restricted diet and are looking to manage hyperphosphatemia.

Kidneys play an important role in hemoglobin production in the body. However, as CKD progresses, your kidneys’ ability to produce hemoglobin reduces. This is why a lot of people with kidney disease suffer from anemia and have a low red blood cell count in their blood.

This recipe is made from beets. Beets are a great way to increase your iron intake and prevent anemia if you have kidney disease. Every 100 grams of beet contains 1 gram of iron. Beets are also high in folate, a nutrient that helps in the production of red blood cells.

Low Potassium Low Protein Beet Arugula Salad 2
Low potassium low protein beet arugula salad – great for chronic kidney disease (CKD)

This is a heart-healthy recipe

Keeping your heart healthy is very important if you have kidney disease. A heart-healthy diet is rich in monounsaturated fat and low in saturated fat, cholesterol, and sodium.

The total fat content in this recipe is 11 grams per serving, which is moderate. Of this, 2 grams are saturated fat and 5 grams are monounsaturated fat.

To keep your heart healthy, it is recommended that you choose foods with saturated fat levels of 2 grams or less per serving. This recipe fits this requirement as it has only 2 grams of saturated fat per serving.

Consuming monounsaturated fat has been shown to improve heart health. Monounsaturated fat is liquid at room temperature but turns solid when chilled. Olive oil, peanut oil, sesame oil, safflower oil, and peanut oil are a few examples of cooking oils that are high in monounsaturated fat.

Current dietary guidelines recommend that a standard diet of 2000 calories include 22 grams of monounsaturated fat every day. This recipe has 5 grams of monounsaturated fat, which is 23% of the daily allowance.

Each serving of this recipe contains only 7 grams of cholesterol, which is very low. Cholesterol in this recipe comes from feta cheese. If you want to lower the cholesterol even more, you can do so by not adding feta to the salad.

There is 216 mg of sodium in one serving of this recipe. This is a moderately low amount of sodium and is surely good for your heart’s health.

Here are a few tips to help you make better, heart-healthy diet choices:

  • Include a variety of fruits, vegetables, and whole grains in your diet and make them the main focus of your daily intake.
  • Limit your intake of processed foods that are high in preservatives, sugar, salt, and red or processed meats. 
  • Avoid foods with trans fats and replace saturated fats such as butter or margarine with healthier oils such as olive oil, canola oil, safflower oil, or peanut oil.

This is a diabetes friendly recipe

Managing your calorie intake is the first step in diabetes management. This recipe has 134 calories, which is moderately low for a 2000-calorie diet.

Replacing high-calorie foods with salads not only helps you cut down on empty calories, it also helps add more nutrition to your diet. Here are a few tips on how to eat less of these high-calorie foods:

  • Reduce your consumption of high-calorie, high-fat foods.
  • Eat high-calorie, high-fat foods in smaller amounts.
  • Find alternatives with less fat and fewer calories.

When digested, foods containing carbohydrates turn into glucose, also known as blood sugar. If you have diabetes, it is essential that you eat carbohydrates in moderation so that you can keep your blood sugar under control. There are 7 grams of total carbohydrates per serving of this salad, which is really low. Additionally, it has 3 grams of fiber per serving, which is good.

Leafy green vegetables are a great way to add more complex carbohydrates and reduce simple carbohydrates in your diet. Both arugula and beets are high in fiber, which means this recipe will keep your blood sugar stable for a longer time.

Low Potassium Low Protein Beet Arugula Salad 3
Low potassium low protein beet arugula salad – great for diabetes and heart health

Ingredients that make this recipe great

Low Potassium Low Protein Beet Arugula Salad ingredients 1
Low Potassium Low Protein Beet Arugula Salad ingredients 2

Beets: Beets are delicate vegetables with a unique group of antioxidants called betacyanins. Beets get their ruby-red color from betacyanins, which are also the source of various health benefits that beets provide.

Beets are high in nitrates, which help to open blood vessels and allow for increased blood circulation. This helps to increase blood flow, improve lung function, and strengthen muscle contraction. Another benefit of the nitrates in beets is that they help lower blood pressure. Research shows that beet juice does indeed help to lower both diastolic and systolic blood pressure.

Arugula: Arugula was once mostly used as medicine because it was energizing, helped with digestion, and prevented stomach ulcers. Now, it’s mostly used as a unique, peppery, low-calorie, detoxifying salad ingredient.

Arugula has sulfur-based chemicals that improve blood flow, strengthen the liver, and have mild laxative and laxative-like effects.

Vitamin C and beta-carotene are both found in very high concentrations in arugula. It has been shown that these nutrients make the immune system stronger, which in turn helps the body fight off illnesses. As arugula is broken down during the digestion process, it makes isothiocyanates, which are known to stop cancer from growing.

Low Potassium Low Protein Beet Arugula Salad 4
Low potassium low protein beet arugula salad – ingredients health benefits

How to make this recipe

  • Preheat the oven to 400˚F. Wrap beet in aluminum foil and bake in a preheated oven for 60 minutes or until it reaches desired tenderness. Alternatively, you can also use precooked beets that you can find in many grocery stores.
  • Unwrap beet and let it cool down to room temperature. Once it’s cool enough, peel the skin off the beet and slice it into small, bite sized pieces.
  • Toast walnuts on a dry skillet, tossing frequently until it’s crispy on edges and fragrant. Remove from heat and let cool.
  • Transfer the arugula to a large mixing bowl and add sliced beet, feta cheese, toasted walnuts, chopped onion, bell pepper, and celery.
  • In a small mason jar, combine olive oil, dijon mustard, honey, balsamic vinegar, and salt, and shake well to combine. Drizzle over salad and mix well. Serve.
Low Potassium Low Protein Beet Arugula Salad 5

How to store this recipe

You can store this salad in the refrigerator for 2–3 days. 

Low Potassium Low Protein Beet Arugula Salad - featured

Low Potassium Low Protein Beet Arugula Salad

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
This low potassium, low protein salad is kidney friendly and heart-healthy. It is made from beets, arugula, celery, bell pepper, olive oil, dijon mustard, feta cheese, and balsamic vinegar.
5 from 3 votes
Prep Time 1 hour
Cook Time 10 minutes
Course Salad, Side Dish
Cuisine American
Servings 5
Calories 134 kcal

Ingredients
  

  • 1 beet, medium
  • 4 cup arugula
  • 1 stalk celery, medium
  • 3 tbsp onion, chopped
  • 1/2 cup bell pepper
  • 1/2 cup cucumber
  • 1/4 cup walnut
  • 1/4 cup feta cheese
  • 2 tbsp olive oil
  • 1/4 tsp salt
  • 1/2 tsp dijon mustard
  • 1/2 tsp honey
  • 1.5 tbsp balsamic vinegar

Instructions
 

  • Preheat the oven to 400˚F. Wrap beet in aluminum foil and bake in a preheated oven for 60 minutes or until it reaches desired tenderness. 
  • Unwrap beet and let it cool down to room temperature. Once it's cool enough, peel the skin off the beet and slice it into small, bite sized pieces.
  • Toast walnuts on a dry skillet, tossing frequently until it's crispy on edges and fragrant. Remove from heat and let cool.
  • Transfer arugula to a large mixing bowl and add sliced beet, feta cheese, toasted walnuts, chopped onion, bell pepper, and celery.
  • In a small mason jar, combine olive oil, dijon mustard, honey, balsamic vinegar, and salt, and shake well to combine. Drizzle over salad and mix well. Serve.

Nutrition

Calories: 134kcalCarbohydrates: 7gProtein: 3gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 7mgSodium: 216mgPotassium: 220mgFiber: 2gSugar: 4gPhosphorus: 72mg
Keyword Kidney Friendly, Low potassium, Low protein
Tried this recipe?Let us know how it was!

FAQs

Is arugula good for kidney disease?

Arugula, also known as “rocket,” is a great choice for people who have kidney disease and are on a potassium-restricted diet. Unlike other leafy greens such as kale or spinach, arugula is naturally lower in potassium.

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Archana Singh, PhD

One Comment

  1. I tried this salad for lunch yesterday. Loved it!
    I have CKD 4 and from the nutrition breakdown you show it looks to be great for me. It felt so too. 😊
    Thanks so much!

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