Beets. You either love them or you hate them. Either way, you probably don’t know about the amazing health benefits of this vibrant and super nutritious superfood. And, you may not have had them prepared properly. Why should everyone else be benefiting from this functional and flavorful gift of nature but you? Find out why you should love beets and try a recipe that will surely make you love eating them as well.
What Are Beets?
Beets are root vegetables known for their sweet, earthy flavor and rich nutritional content. They come in several varieties, including:
- Red beets – These are the most common variety. Their deep crimson color is a beautiful addition to any plate or table.
- Golden beets – Loved for their sweeter and milder flavor, and bright yellow hue.
- Chioggia beets – Usually known as “candy cane beets” because of their unique stripe with red and white rings.
Beets can be roasted, boiled, juiced, or eaten raw (try grating them into salads), making them one of the most versatile vegetables in the kitchen. Their leafy greens are also highly nutritious and can be sautéed like spinach!
A Long History
Beets originated in the Mediterranean, over 4,000 years ago. Originally, people only ate the beat greens (totally edible) while using the root or the beet itself for medicine. Since that time their use and love of grew until beets became a beloved diet staple.
Around the globe and throughout the centuries, their popularity further increased as cultures around the globe discovered that beets could be processed into sugar. Did you know that today beet sugar accounts for over 20% of the world’s sugar production? It does.
Health Benefits
If you’re still on the fence about learning to love beets, here is some information that might just change your mind.
Beets are not only delicious—they offer a range of health benefits, making them a true superfood!
- Beets support heart health in a big way. They are rich in nitrates, which help lower blood pressure and improve circulation. They also aid in reducing LDL cholesterol while boosting HDL cholesterol.
- They increase stamina and oxygen flow to the muscles, improving endurance and making athletic performance and busy lifestyles easier. If you overdo they can also help improve recovery.
- The nitrates in beets also improve blood flow to the brain, helping with focus and cognitive function. This might also help reduce the risk of age-related cognitive decline.
- Their high fiber aids in digestion and supports a healthy gut microbiome. The fiber also helps prevent bloating and promotes regular digestion.
- If you’re looking to do a little detoxing, choose beets. They contain betalains that help the liver process toxins and they promote overall kidney and liver health.
With all these good reasons to love beets, now all you need is a fabulous way to enjoy them. With their amazing versatility you can eat them raw, juiced, pickled, but we suggest this delicious recipe. Once you try it, you’ll be a beet fan for life!
Roasted Beet & Goat Cheese Salad
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Serves: 4
Ingredients
3 medium beets, washed and trimmed
2 tbsp olive oil
¼ tsp salt
¼ tsp black pepper
4 cups mixed greens (such as arugula or spinach)
¼ cup goat cheese, crumbled
¼ cup walnuts, toasted
1 tbsp balsamic vinegar
1 tsp honey
Directions
Start by preheating the oven to 400°F (200°C). Wrap each beet in foil and roast for 40-45 minutes until fork-tender. Let cool, then peel and slice into wedges.
While the beets are roasting, take a dry skillet and toast the walnuts for 2-3 minutes over medium heat while stirring frequently.
In a large bowl, toss mixed greens with olive oil, balsamic vinegar, honey, salt, and pepper.
Arrange the beets on top of the salad. Then sprinkle with goat cheese and toasted walnuts.
Serve and enjoy!
Nutritional Information (Per Serving)
Calories: ~220; Protein: 6g; Fat: 12g; Carbs: 24g; Fiber: 5g
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