Beet Nutrition and Recipes


Beet nutrition inspiration and recipes offered by Tam John, author of A Fresh Wellness Mindset and founder of the EatRight-LiveWell integrative and functional approach to smarter self care.

Photo by Natalia Fogarty on Unsplash

Tam John offers her top 10 favorite ways to consume beets to Be Ageless and Vibrant

1.  NoMato sauce:  A truly homemade tomato sauce is divine, unless you are nightshade intolerant.  This recipe from mindbodygreen is a scrumptious rendition of tomato free sauce.  For a shortcut, use precooked organic beets available in the grocery store. This sauce freezes well so consider doubling up while you are making it.  Each time I make it, I tweak the taste, adding a little more miso or umbeoshi and balsamic. 

2.  Warm Spinach Beet Salad: Recipe # 14 in A Fresh Wellness Mindset. Simply Scrumptious! Add roasted asparagus spears and crispy prosciutto ribbons to make it a meal!

3.  Beet Chips:  Slice a washed scrubbed beet with ends cut off; thinly slice; put on parchment lined baking dish with a couple Tbsp of coconut or avocado oil; sprinkle with oregano and sea salt. A few minutes in 400 degree oven, remove and stir to evenly distribute coconut oil; then bake for about 20 minutes until fork tender.

4.   Kvass:  A Russian drink, beet kvass is easily made.  Wash and scrub a few beets, cut the tops and ends off, quarter and place in a glass canning jar with purified water and a dash of sea salt.  Cover tightly.  Set on the counter out of sunlight for a few days.  If foam forms on the top, open the lid, spoon off with a non metal utensil and recover.  After a few days, remove last of the foam, pour off the liquid, refrigerate and drink in 1-2 ounce servings as a digestive tonic.  Refill the jar with purified water (same beets) and another dash of sea salt; cover and repeat to get all the goodness out of the beets.  

5.  Garnish:  Grate beets raw over soups or salads for extra color, crunch and nutrition.

6.  Sautéed Greens:  Beet greens are delicious sauteed with Swiss chard or mustard greens.

7.  Applesauce & Beets:  Steam and puree cooked beets and combine with applesauce.  Sprinkle with cinnamon and nutmeg. 

8.  Cold Beet Salads: Add beets raw and grated, or roast or steam them in small cubes or wedges.  Beets pair well with small chunks of feta or use goat cheese. Add pepitos (pumpkin seeds), cilantro, light olive oil whisked with balsamic vinegar and a sprinkle of sesame seeds. 

9.  Beet Slaw:  Check out Martha Stewart’s recipe using golden beets and orange zest in this fresh seasonal salad loaded with crunch and flavor. 

10.  Beet Jelly:  My Grandmother ‘specialized’ in beet jelly. If you are a jam or jelly maker, consider your next batch using beets sans extra sugar. 

Enjoy Nutritional Offerings Beets provide

Beets have a broad spectrum of nutrients including vitamins, minerals, amino acids, fiber and omega 3 fatty acids.  Unless beets don’t appeal to you personally, you can’t go wrong with consuming beets regularly as part of a healthful diverse food life.

The red color in beets is uniquely from betalain pigments known as an antioxidants supportive of detoxification.  They are loaded with vitamin C and manganese.  Beets are known to be good for vision health, liver and gallbladder function, cardiovascular health, and overall nerve tissue health.  Anti-inflammatory benefits of beets are primarily from unique phytonutrients.  

According to Dr. Mercola, "Beet greens are equally, if not more, nutritious with nutrients that may strengthen your immune system, support brain and bone health, and more."  Beet greens taste best in a gentle saute.

As with other root vegetables, beets are higher in sugar than many above ground veggies, so enjoy them in moderation.  When you are shifting away from a diet high in processed refined carbohydrates substituting beets or other root vegetables more often may be a way to ease your body from refined sugar and processed foods that quickly turn to sugar to real lively food.