Beets can be one of those vegetables that you might shy away from because you may think that they take too long to prepare and cook or you just might not know what to do with them besides pickling them!
The beet itself is actually a root and you can eat both the greens and the root. The beet root is chock-full of nutrients! Like folate, fibre, vit...amin C, B vitamins and can also provide you with a decent amount of potassium. And for the greens? They are a source of vitamin A and beta-carotenes.
So what can you do with them?
1- Roasting. This is usually my go-to. Peeled, chopped into chunks, a little olive oil, salt/pepper and maybe some thyme or rosemary. Give them a toss them in the oven at 375°F for 20-30 minutes (depending on the size) and voila!
2- Soup. A classic Russian soup of Borscht can be quite nice on a chilly day. Check out this website for a great recipe!
3- Pickled. Most of us have been introduced to beets via pickled beets. At least, I know I was. A question that I get asked often is would they lose any nutrients in the pickling process? In fact, beets can retain most of their nutrients, you may however have less vitamin C and some B vitamins.
4- Boiled. Sounds a bit boring but it works! Since beets have such strong flavours, you won’t be disappointed. Boiling will take a lot longer to cook the beets and even longer if they are large, but this is one of the easier ways to peel the beets as their skins will just slip right off!
5- In a smoothie. Yes, I said smoothie! Now, I have heard of people putting beets in smoothies, but never tried it myself, so I did just that today. Recipe: Serves 2. 2 bananas (preferably frozen), 1 cups beets, cooked, 1 ½ cups frozen berries, 1 cup milk (I used almond, unsweetened) and 1 tbsp honey/maple syrup/agave nectar. Put all ingredients in a food processor and blend until smooth. Enjoy!
Who doesn’t love these little bites of heaven, eh? They can be a convenient grab and go, healthy snack for anyone on the run. And did I mention, SUPER easy to make?? The best thing about making them is that you can change up the ingredients in the recipe if you don’t like them. I’m always telling clients that recipes are meant to be changed as they are just a guideline. So try anything!
This recipe comes from my Chiro co-worker @drkbfit, with a few changes
1 cup Oatmeal, dry
½ cup Honey
¾ cup Peanut Butter, natural
½ cup chocolate chips, semisweet
1 tsp Vanilla extract
2 tbsp chia seeds
2/3 coconut, shredded, unsweetened
½ cup Flax seeds, ground
- Just pour all the ingredients in a bowl (as shown) and mix with either a spoon or with your hands
- Roll into 1 inch balls and place on a baking sheet and refrigerate for about 30 minutes
- Store in an air-tight container in the fridge for about 1 week
Nutritional Breakdown per 1 ball: 102 calories, 8g Fat, 1 g Fibre, 6 g sugar and 2 g protein
I work as a Dietitian and definitely walk the talk. I love to cook and help people get back to being healthy again.