Photo by Brooke Larke on Unsplash

Photo by Brooke Larke on Unsplash

Beets can be a vital part of a healthful diverse food life. Get 10 recipes and ideas from Tam John, Integrative Wellness Leader and Nutritional Therapy Practitioner, to serve beets deliciously.

Photo by Natalia Fogarty on Unsplash


Enjoy the nutritional offerings of Beets

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.


A Fresh Wellness Mindset is a guide to learn to love food that loves you back. It isn’t about one way of eating or a diet. It is a road map for a natural healthy life journey everyone can apply to their individuality.

Food of the Season

Excerpt from A Fresh Wellness Mindset

‘Variety is the spice of life.  Variety implies a wide array of nutrients.  Eating a wide selection of food creates more opportunity for the body to get all of the nutrients it needs….’ 

3 Truths to encourage variety in your food life

1.   Most people eat a small number (around 10 – 15) of the same foods on an on-going basis.  

To combat boring routines and nutritional limitation, check in here each week for ideas to add a fresh seasonal food to your life.  Ideas are in sync with Mother Nature's brilliant cues to eat in cycles reflecting the availability of seasonal food with the body’s energetic needs. 

2.  Choose food in sync with nature and you will be making choices which resonate with your body’s design and natural tendencies.

Life puts your body and mind through a lot of figurative and literal stretching, twisting, and extending energetically.  Eating in sync with Mother Nature makes it easier for your body to adapt to the life you live. 

3.  Choosing foods offering a wide assortment of color is more than good for you.  Eating this way gives your senses delicious variety of texture, taste, smells and sight. 

Have more fun with food.  You and your children can experience food as true beauty and joy by getting creative with food choices that evolve to more variety and alignment with nature’s seasons.


      Food of the Season:


Recipes and Ideas to Eat more Beets  

 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!

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 375 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.