VEGGIES FOR BREAKFAST: BEETS #1

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Have you ever had that moment when you buy a car and you think “What a great car? I have not seen this type of car anywhere.” 

Then as you start to drive your new car you realize that your new car is literally everywhere.

This is how it was for me when I started to research Beets. Beet products are everywhere.

Beet chips, pre cooked beets, pickled beets, frozen beets, canned beets! EVERYWHERE!

Having not been exposed to beets growing up I just tend to look over them whenever I am shopping or looking for a new recipe. I have never taken the time to become fond of them. When out to eat if beets are listed in the ingredients I immediately move on to the next option. In fact, as I started to make recipes for this month’s blog I realized that I have traditionally always stated I hated beets, but in reality had never tried them.

When I first decided beets where the veggie for March I conducted my own unscientific survey of my clients on their feelings on beets. There are two very distinctive camps. No grey area here.

Camp 1: I HATE beets. Period end of discussion.

Camp 2: I LOVE beets. You know they are so good for you! 

Which I have always wanted to respond with seriously?!? How good can they really be?!?

Turns out, very good for you.

Beets actually are so good for you we will be highlighting a new amazing benefit in each blog. 

Today we will just cover the basics.

This low calorie veggie packs a nutrient punch with each serving. In just one cup of beets there are only 59 calories, but has 3.9 grams of fiber and 2.2 grams of protein.  Plus, it is high in folate and manganese. Manganese, if you didn’t know, is good for connective tissues, blood clotting factors, calcium absorption ie; bone growth, brain, and nerve function.  Truly, a super important mineral for the body!

The two most important nutrients that cause beets to have the most buzz is the high nitrate content and a pigment called betalins. Both of these we will explore in coming blogs but just know that these elements have been credited with lowering blood pressure, fighting cancer, and helping to improve athletic performance.

For this week’s recipe I am starting out with a super simple salad. I have found that citrus is an excellent accompaniment to beets. 

So here is My Super Easy Beet Salad!

Ingredients: 

  • 3 Golden Beets, scrubbed and greens removed
  • 4 cups of Arugula
  • 2 blood oranges, peeled and separated
  • 1/4 cup toasted pecans
  • 1/8 cup cranberries

Dressing

  • 3 TBSP Olive or Avocado Oil
  • 1 TBSP Balsamic vinegar
  • 1 TBSP Orange juice

Preheat the oven to 400 degrees.

  1. Roast the beets:. Poke holes in the beets and lightly toss with olive oil. Wrap in aluminum foil and place on a cookie sheet. Bake for 45 minutes. Check to see if they are done. They should be fork tender and easy to slice. Once cool enough to handle peel the beets and slice.
  2. While the beets are cooking assemble the salad. place the arugula, oranges, pecans and cranberries in a bowl.
  3. Next make the dressing. Whisk together the oil, vinegar and oj.
  4. Once the beets are sliced and cooled place in the bowl with the salad and toss with the dressing. Enjoy!

Variations: 

  • You can use any nut you prefer. Pine nuts and walnuts are also good in this salad.
  • I also have used Trader Joe’s Orange muscat champagne vinegar with olive oil for a light dressing. I combine equal parts of each.
  • Goat cheese is also a good addition to this salad.

Click the button to download this recipe!

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