Beet, Citrus & Arugula Power Bowl with Smoked Mackerel

Why it works

Beets and arugula are among the richest dietary sources of inorganic nitrate, which the body converts to nitric oxide, the signaling molecule that relaxes vascular smooth muscle and supports healthy blood flow. Smoked mackerel supplies long-chain omega-3s (EPA/DHA) that improve endothelial function and lower triglycerides, while its selenium and the pumpkin seeds' zinc support testosterone synthesis and sperm health. Vitamin C from the orange and lemon helps stabilize nitric oxide and enhances non-heme iron absorption.

Ingredients

• 3 medium beets (about 450 g), scrubbed
• 3/4 cup (140 g) pearled farro, rinsed
• 3 cups (60 g) fresh arugula, packed
• 1 large orange, segmented, plus 1 tbsp of its juice
• 180 g smoked mackerel fillets, skin removed, flaked
• 3 tbsp raw pumpkin seeds (pepitas)
• 1 small garlic clove, finely grated
• 3 tbsp chopped fresh parsley
• 1 tbsp extra-virgin olive oil, plus 2 tsp for roasting
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• Salt and black pepper to taste

Method

1. Heat oven to 425F (220C). Wrap the whole beets in foil with 2 tsp olive oil and a pinch of salt, and roast on a tray for 40 minutes until a knife slides in easily. Cool slightly, rub off the skins, and cut into wedges.
2. While the beets roast, simmer the farro in plenty of salted water for about 25 minutes until tender but chewy, then drain and cool.
3. Toast the pumpkin seeds in a dry skillet over medium heat for 3 to 4 minutes until they pop and turn golden. Toss with the grated garlic, parsley, and a pinch of salt to make the gremolata.
4. Whisk the 1 tbsp olive oil, lemon juice, orange juice, and Dijon into a dressing and season with salt and pepper.
5. Toss the farro and arugula with most of the dressing and divide between two bowls.
6. Top with beet wedges, orange segments, and flaked mackerel. Spoon over the remaining dressing and scatter the pumpkin-seed gremolata across the top.