Tam’s Top Ten Favorite Applications for Beets
Beets are loaded with health friendly benefits. Their red color 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. Their anti-inflammatory benefits are primarily from unique phytonutrients. Beets gave a broad spectrum of nutrients including vitamins, minerals, amino acids, fiber and omega 3 fatty acids. Dr. Mercola says, "Beet greens are equally, if not more, nutritious with nutrients that may strengthen your immune system, support brain and bone health, and more." As with other root vegetables, beets are higher in sugar than many above ground veggies, so enjoy them in moderation. But enjoy them regularly as part of a healthy diverse food life.
1. NoMato sauce: A truly homemade tomato sauce is divine, unless you are nightshade intolerant. This recipe from mindbodygreen is scrumptious. I take a shortcut and use the precooked organic beets available in the grocery store (I get them at the big bulk store that starts with a C) which makes it a wee bit easier and faster to prepare. While you are at it, consider making extra. This sauce freezes well. I tweak it to taste, adding a little more miso or umbeoshi and balsamic.
2. Salads: Beets are a versatile addition to salads. Add them raw and grated, or roast or steam them in small cubes or wedges. Use your imagination or the photo above as a guide. It features cubed steamed beets with small chunks of feta (or use goat cheese), pepitos (pumpkin seeds), cilantro, light olive oil whisked with balsamic vinegar and a sprinkle of sesame seeds. Delicious & Nutritious doesn’t get better than this.
3. ‘Chips’: Slice a washed scrubbed beet with end cut off, thinly slice, put in parchment lined baking dish with a couple dollops of coconut oil, sprinkle with oregano and sea salt or Herbamare® and bake for about 20 minutes at 375 degrees until fork tender. A few minutes in the oven, remove and stir to evenly distribute the coconut oil.
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 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 a foam forms on the top, open the lid, spoon off with a non metal utensil and recover. Remove any more 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 raw over soups or salads for extra color, crunch and nutrition.
6. Sautéed Greens: Beet greens are delicious sautéed with Swiss chard or mustard greens.
7. Applesauce & Beets: Steam and puree cooked beets and combine with applesauce. Sprinkle with cinnamon and nutmeg.
8. Beets & Spinach: A dynamic duo, serve steamed beet wedges with raw or steamed spinach. Add sliced onions also sautéed. A Fresh Wellness Mindset features a delightful Warm Spinach and Beet Salad recipe.
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. I’d love to hear from you about how it worked for you! Contact me here
Choose one or two of these 'applications' for beets which resonate appeal. Integrate them into your food life regularly. Trying new real lively food and keeping a diverse food life will serve you joyous satisfaction and vital nutrition for life. Be Your Beautiful Self! ~Tam John
This article is for informational purposes only. It is not intended to treat, diagnose, cure, or prevent disease. This article has not been reviewed by the FDA. Always consult with your primary care Physician or Naturopathic Doctor before making any significant changes to your health and wellness routine.
ALL RIGHTS RESERVED © 2018 EatRight-LiveWell ™ & Tam John