Beets are a delicious and healthy addition to any diet. These root vegetables are rich in nutrients and have been shown to have numerous health benefits, such as improving digestion, reducing inflammation, and supporting heart health. If you’re looking for some new and inventive ways to incorporate beets into your diet, we’ve got you covered. In this article, we’ll share some delicious and healthy beet recipes that are sure to satisfy your taste buds while also providing your body with the nutrients it needs.
What Are Beets?
Beets are a type of root vegetable that come in a variety of colors and are packed with nutrients. They are known for their sweet, earthy flavor and are a versatile ingredient in many healthy recipes. Beets are low in calories, high in fiber, and rich in essential vitamins and minerals.
Description
Beets are round or cylindrical in shape with a rough outer skin. The flesh can be deep red, golden yellow, white, or striped in color depending on the variety. The most common type of beet is the red beet, which is widely available in supermarkets. However, other types of beets such as chioggia beets and golden beets are becoming more popular. Beets have a slightly sweet flavor with earthy undertones, and their texture is firm and slightly crunchy when raw, becoming tender when cooked.
Nutritional Benefits
Beets are a nutrient-dense vegetable that are low in calories but high in important vitamins and minerals. One cup of cooked beets provides:
- Calories: 59
- Protein: 2.2 grams
- Fiber: 3.8 grams
- Iron: 1.3 milligrams
- Vitamin C: 6.7 milligrams
- Potassium: 442 milligrams
Beets are also a good source of folate, manganese, and vitamin B6. They are rich in antioxidants, including betalains and anthocyanins, which have been linked to lower inflammation, improved heart health, and reduced risk of chronic disease.
The Health Benefits of Beets
Beets are a type of root vegetable that are packed with essential nutrients. They have been used for centuries as a natural remedy for different ailments. In recent years, beets have gained popularity as a superfood due to their numerous health benefits. Here are some of the benefits that are associated with consuming beets:
Beets can lower blood pressure
High blood pressure is a major risk factor for heart disease and stroke. Studies have shown that consuming beets regularly can lower blood pressure levels. Beets contain nitrates which help to relax and dilate blood vessels, allowing for better blood flow.
- Eating one to two beets per day can lower your blood pressure
- The nitrates in beets are converted to nitric oxide which helps to regulate blood pressure
- Beets can also reduce inflammation which can contribute to higher blood pressure
Beets improve athletic performance
Athletes are always looking for ways to improve their performance. Beets have been shown to be an effective natural supplement for athletes. The nitrates in beets can increase blood flow and oxygen delivery to muscles, allowing for better performance and endurance.
- Drinking beet juice before a workout can improve athletic performance by up to 16%
- Athletes who consume beets before exercise have a lower heart rate and reduced perceived exertion during exercise
- The nitrates in beets can also improve recovery time after exercise and reduce muscle soreness
Beets can boost brain function
Mental decline is a common problem that many people face as they age. The nitrates in beets can improve blood flow and oxygen delivery to the brain, which can help to prevent cognitive decline and improve brain function.
- Studies have shown that consuming beets can improve cognitive function in older adults
- The nitrates in beets can also increase blood flow to the frontal lobes of the brain, which are responsible for decision making and problem solving
- Beets also contain betaine, a nutrient that helps to protect brain cells from damage
Beets are a versatile vegetable that can be consumed in a variety of ways. They can be cooked, roasted, juiced, or grated, and added to salads, smoothies, and other dishes. By incorporating beets into your diet, you can reap the numerous health benefits that they offer.
Healthy Ways to Prepare Beets
Beets are a nutritious vegetable that can be prepared in many different ways. Whether you enjoy them roasted, juiced, or added to salads, beets can be a great addition to a healthy diet.
Roasting Beets
Roasting beets is a simple and delicious way to bring out their natural sweetness. To roast beets, start by preheating your oven to 400°F. Wash the beets and trim off the tops and bottoms, then wrap them in aluminum foil and place them on a baking sheet.
Roast the beets in the oven for 45-60 minutes, depending on their size. To check if they are done, insert a fork into the thickest part of the beet – it should be tender and easily pierced.
Once the beets are roasted, let them cool slightly before peeling off the skin. You can then slice or chop the beets and use them in a salad, or serve them as a side dish with your main meal.
Juicing Beets
Another way to enjoy the health benefits of beets is by juicing them. To make beet juice, start by washing and chopping the beets into small pieces. You can also add other fruits and vegetables, such as carrots, apples, and ginger, to create a delicious and nutritious blend.
Use a high-quality juicer to extract the juice from the beets and other ingredients, and serve immediately over ice. Drinking beet juice regularly can help with digestive health, improve blood flow, and boost energy levels.
Adding Beets to Salads
Beets are a great addition to salads, adding both color and flavor. To add beets to your salad, start by washing and peeling them, then slice them thinly or cube them.
Add the beets to your salad greens, along with other vegetables such as tomatoes, cucumbers, and carrots. You can also add some protein, such as grilled chicken or tofu, and top it all off with a healthy dressing made from olive oil and vinegar.
| Preparation Method | Benefits | Tips |
|---|---|---|
| Roasting | Brings out natural sweetness, easy to prepare | Wrap in foil to avoid staining, peel once cooled |
| Juicing | Improves digestion, increases energy levels | Use high-quality juicer, add other fruits/vegetables for flavor |
| Adding to Salads | Adds color and flavor, easy to incorporate into diet | Pair with protein and healthy dressing for a complete meal |
Top 3 Healthy Beet Recipes
Beets are a fantastic addition to any meal plan, it is rich in nutrients and has numerous health benefits. Here are the top 3 healthy beet recipes that are easy to make and delicious:
1. Beet Hummus
Beet hummus is a unique twist on the classic hummus recipe. It is nutritious, delicious, and perfect for a quick snack. Here’s what you need:
- 1 can of chickpeas
- 1 medium beet (cooked and peeled)
- 1 clove of garlic
- 3 tablespoons of lemon juice
- 2 tablespoons of tahini paste
- Salt and pepper to taste
Instructions:
- Blend all ingredients in a food processor until smooth and creamy.
- Taste and adjust seasoning as needed.
- Refrigerate for at least an hour and serve it with your favourite crackers or vegetables.
2. Roasted Beet and Quinoa Salad
This flavourful salad is a perfect lunch option that will keep you feeling full and energized throughout the day. Here’s what you need:
- 2 medium beets (peeled and diced)
- 1 cup of quinoa
- 2 cups of vegetable broth
- 1 red onion (sliced)
- 2 tablespoons of olive oil
- 2 tablespoons of balsamic vinegar
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Toss the diced beets in olive oil, salt and pepper, and spread them out on a baking sheet. Roast the beets in the oven for 30 minutes.
- In a medium saucepan, bring the quinoa and vegetable broth to boil, then reduce heat to low and let it simmer for 15-20 minutes or until fully cooked.
- In a large mixing bowl, whisk together olive oil, balsamic vinegar, salt and pepper. Add in the roasted beets, cooked quinoa, red onion, and toss gently until fully combined.
- Refrigerate for at least 30 minutes before serving.
3. Beet and Goat Cheese Pizza
This pizza recipe is a flavourful and healthy alternative to the traditional pizza recipe. Here’s what you need:
- 1 medium beet (cooked and thinly sliced)
- 1 pizza dough (store-bought or homemade)
- 4 oz goat cheese (crumbled)
- 2 tablespoons of olive oil
- 2 cloves of garlic (minced)
- Salt and pepper to taste
Instructions:
- Preheat oven to 450°F.
- On a floured surface, roll out the pizza dough to your desired thickness.
- In a small mixing bowl, whisk together olive oil, minced garlic, salt and pepper.
- Brush the olive oil mixture onto the pizza dough and spread the goat cheese crumbles over the top.
- Add the thinly sliced beets on top of the cheese and bake the pizza in the oven for 12-15 minutes until crispy and golden.
4. Beetroot and Avocado Salad with Feta and Pistachios
This vibrant salad is a perfect vegetarian dish that is full of nutrients and flavour. Here’s what you need:
- 4 medium beets (peeled and chopped into chunks)
- 1 large avocado (chopped into chunks)
- 1/2 cup of crumbled feta cheese
- 1/3 cup of pistachios (chopped)
- 4 cups of arugula
- 3 tablespoons of balsamic vinegar
- 2 tablespoons of olive oil
- 1 tablespoon honey
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Toss the chopped beets in olive oil, salt and pepper, and spread them out on a baking sheet. Roast the beets in the oven for 30-35 minutes.
- In a small mixing bowl, whisk together balsamic vinegar, olive oil, honey, salt, and pepper.
- In a large mixing bowl, toss together arugula, roasted beets, chopped avocado, crumbled feta cheese, and chopped pistachios.
- Drizzle the balsamic vinaigrette over the salad and toss well to combine.
- Refrigerate for at least 30 minutes before serving.
Variations on Beet Recipes
Beets are a versatile and nutritious root vegetable that can be enjoyed in a variety of dishes. Here are some ideas for how to experiment with different spices, herbs, and other ingredients to create new and exciting beet recipes:
1. Roasted Beet Salad with Goat Cheese and Walnuts
This tasty salad is perfect for autumn and winter. Simply toss roasted beets with mixed greens, crumbled goat cheese, and chopped walnuts. Drizzle with a simple balsamic vinaigrette and enjoy!
2. Beet and Carrot Soup
This comforting soup is quick and easy to make. Saute onions and garlic, then add diced beets and carrots. Cover with vegetable broth and bring to a boil. Reduce heat and simmer until the vegetables are tender, then blend until smooth.
3. Beet and Quinoa Burgers
These vegetarian burgers are healthy and delicious. Cook quinoa according to package directions, then mix with mashed beets, breadcrumbs, and spices. Form into patties and cook in a skillet until browned on both sides.
4. Beet Hummus
Give classic hummus a twist by adding roasted beets! Simply blend chickpeas, tahini, lemon juice, garlic, and roasted beets until smooth. Serve with pita chips or fresh vegetables.
5. Beetroot and Feta Tart
If you’re looking for something a bit more fancy, why not try making a beetroot and feta tart? Simply make a tart crust with flour, butter, and ice water. Then, roast sliced beets until tender and layer them in the crust with crumbled feta cheese. Cook in the oven until the crust is golden brown and the cheese is melted and bubbly. Serve warm or at room temperature.
FAQs about Healthy Beet Recipes
If you’re new to cooking with beets, you might have several questions. Below are the most common FAQs about healthy beet recipes.
How do I store beets?
Beets can be stored in the refrigerator for up to two weeks. Cut off the greens a few inches above the root and seal the beets in an airtight plastic bag. Store them in the crisper drawer of your refrigerator.
Should I peel beets before cooking?
Yes, make sure to peel beets before cooking. The outer skin is tough and fibrous, and it’s not pleasant to eat unless the beet has been roasted for a long time or boiled to the point of mushiness.
How do I cook beets?
Beets can be cooked in different ways, such as boiling, roasting, grilling, or steaming. Boiling is the simplest way to cook beets, bring a pot of water to a boil, add the beets, and cook until they’re tender, usually 30 to 45 minutes, depending on size.
Are beet greens edible?
Yes, beet greens are edible. They’re high in iron, calcium, and vitamins A and C. Beet greens can be cooked and served like spinach or kale, or they can be added to smoothies and juices.
Do beets stain everything they touch?
Yes, beets can stain everything they touch, including your clothes and hands. Wear gloves when handling beets to avoid staining your hands and avoid wearing light-colored clothes. If you do stain your clothes, try soaking the affected area in a mixture of warm water and vinegar before washing.
What are some healthy beet recipes?
- Beet and apple salad with walnuts and goat cheese
- Roasted beets with balsamic glaze
- Beet and carrot soup with ginger
- Beet hummus
- Beet chips
Stay Healthy with Delicious Beet Recipes!
There you have it, folks! These healthy beet recipes are a perfect way to add more nutrients and flavor to your diet. From the simple beet salad to the exotic beet hummus, there are so many options to try. They say, “an apple a day keeps the doctor away,” but we say, “a beet a day is the better way.” Thank you for reading and we hope you come back for more tasty and healthy food ideas!