Ah, the beet. It can be a divider among foodies - some people love them, some people hate them. I was not always a beet lover, but I have jumped on the beet wagon and will sing their bright pink staining praises.
One of my favorite things about the beet is that you can eat ALL of it. The root bulb AND the greens. Beets can be roasted, boiled, grilled, pickled and shaved. They can go in risotto or in salads or in veggie burgers or as a crunchy addition for your falafel. Beets are way more diverse than just using them to make Borsht. The greens can be sautéed with onions or garlic or blended into your morning smoothie (my favorite way to eat the greens). And now onto all the nutritional value have (using a one cup example):
- 59 calories
- .2 grams of fat
- 0 mg of cholesterol
- 106 mg of sodium
- 442 mg of potassium - helps heart, brain, kidney, and muscle tissue health)
- 13 grams of carbs
- 3.8 grams of fiber
- 2.2 grams of protein
And more goodies:
- High in magnesium (helps prevent high blood pressure)
- High in phosphorus (with calcium helps build healthy bones and teeth)
- High in Iron (helps transport oxygen through the body, maintains healthy cells)
- High in Vitamin A (helps keep strong eyes / vision, helps function of heart, lungs, kidneys)
- High in Vitamin C (acts as an antioxidant, helps make collagen - a protein that helps heal wounds)
- High in beta-carotene (acts as an antioxidant, and sources more Vitamin A)
- Contain betaine (same substance used in certain treatments of cancer)
- Contain trytophan (relaxing the mind and creating a sense of positive well-being)
If you eat a lot of beets and notice the next time you use the bathroom that everything comes out pink - DON'T PANIC! You may just have low stomach acid. Your stomach acid breaks down pigment in food, so if you do experience 'beeturia', as its called, it may be a sign of low stomach acid. When I first ate a lot of beets I experienced 'beeturia', but since I've changed my diet and now eat loads of raw veggies (salads, smoothies, etc) and have increased the amount of water I drink daily, I don't experience 'beeturia' any more.
Do salads sometimes leave you still wanting something more? Not totally satisfying or filling? Try out my awesome Almond Salad and you'll be full throughout the rest of the day! Its one of my favorite lunch time meals especially during the work week when I barely have time to scarf it down! With minimal prep work you'll be happy you spent the extra 20 minutes getting this salad put together ahead of time!
One of the things I’ve really missed since going vegan is a good reuben sandwich. Well, those days are over! The combination of beets, sauerkraut, homemade vegan thousand island dressing, vegan cheese, pickles, and rye bread makes this sandwich everything I’ve missed!
Valentine's Day is around the corner and rather than buying your loved one material goods, why not make a delicious meal to show your love? Or better yet, make it together! Here are some of my recipes perfect for a Valentine's Day Dinner!
Here’s another great bowl to boost your immune system this winter! Loaded with kale, beets, mixed nuts, quinoa and a super tasty lemon hummus cilantro sauce! Its super quick to throw together if you make the quinoa ahead of time and use pre-cooked beets!
I used to hate beets. I thought they were disgusting, and it bothered me that I didn't like them because I knew how incredibly healthy they are. However, the dish that turned me over to loving beets was Beet Risotto. Maybe I just had too many canned beets as a youngster, or maybe my tastes have changed as an adult, but I have come around beets and they have become one of my favorite veggies.
This smoothie is packed with ingredients that are just going to make you FEEL GOOD. Chia and pumpkin seeds for energy, flax seeds for good digestion, strawberries, apples, and beets for antioxidants, kale and spinach for calcium, and tart cherry juice for its anti-inflammatory properties.
This salad is sweet, salty, crunchy, a tiny bit tart, and incredibly fresh and filling! A great transition salad into the spring, ready in under 5 minutes!
A yummy, crunchy, wintery salad for those sunny winter days. If you're making this ahead of time to serve or eat later, store the chickpeas separately or bake just before serving to keep them crispy.
Farro is another ancient whole grain that seems to be making a comeback in modern dishes. Its high in fiber, iron and protein. You can easily substitute barley, wheat berries, or quinoa in this recipe if you'd like. A great summer salad - filling, sweet, and crunchy with a zip of balsamic splashed over the top.
Most of my smoothies are green due to the amount of kale and spinach I put in them. This week I mixed it up a bit and made a pink smoothie with beets. It still has kale and spinach, but the intensity of the cooked beets really makes this smoothie a beauty! And it is QUITE delicious.