Beets

Beets are a root vegetable which grow in the ground. Large greens top the root which are delicious and nutritious for you to eat. Beets come in all shapes and sizes but most are round and a little smaller than a tennis ball. Beets come in a variety of colors including orange, yellow, pink, red and striped. Beets have an earthy flavor with some varieties being sweeter than others

Beet Health Benefits: The beet offers antioxidants to keep your body healthy. Antiinflammatory benefits which reduce pain in the body.  Helping rid the body of toxins to create an overall healthier body.  A variety of vitamins and minerals for your eyes, skin, blood, muscles, and brain. High fiber which is great for a healthy digestive system. Beets have compounds which have been shown to relax the mind and lower blood pressure.

 
 
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BEET SALAD WITH SPINACH, CASHEWS, AND GOAT CHEESE

INGREDIENTS

  • 2 beets , cooked, sliced
  • 4 oz baby spinach
  • 1/2 cup cashews , roasted
  • 1/4 cup dried cranberries
  • 2 oz goat cheese

 

FOR THE DRESSING:

  • 1/4 cup olive oil
  • 2 tablespoons honey
  • 2 tablespoons lemon juice freshly squeezed

 

INSTRUCTIONS

  1. In a salad bowl, combine baby spinach, sliced cooked beets, roasted cashews, and dried cranberries.  (You can cook the beets by boiling them in water for about 20-30 minutes, letting them cool, peeling them, and then slicing them).    Do not add goat cheese yet.

  2. In a separate small bowl, combine salad dressing ingredients: olive oil, honey, lemon juice. Whisk until combined.

  3. Pour the salad dressing over the salad, and mix.  Do not add all of the salad dressing at once.  Add just enough to coat the salad to your taste.  You might use all of the dressing - you might not.   Top with crumbled goat cheese

 

 


SWEET ROASTED BEET AND QUINOA SALAD

Ingredients

For the Roasted Beets:

  • 5-6 small beets, washed, peeled, chopped into bite-sized pieces (use regular, golden or candy-cane beets; about 2 heaping cups of beets)
  • 1 tablespoon oil
  • Salt and Pepper
  • 1 tablespoon honey

For the Salad:

  • 5-6 small beets, washed, peeled, chopped into bite-sized pieces (use regular, golden or candy-cane beets; about 2 heaping cups of beets)
  • 1 tablespoon oil
  • Salt and Pepper
  • 1 tablespoon honey
  • 2 cups cooked quinoa, (warm, cooled slightly or chilled)
  • Roasted beets from above
  • 1/2 cup tart green apple, peeled and very finely chopped
  • 1/2 cup fresh parsley, roughly chopped
  • 1/4 cup green onion, thinly sliced (or use purple onion)
  • 1/4 cup chopped, raw walnuts (or use favourite nut or omit for nut-free option)
  • 4 tablespoons extra virgin olive oil
  • 2 tablespoons fresh squeezed lemon juice (from about 1/2 a lemon)
  • 1 tablespoon apple cider vinegar (or use more lemon)
  • 1 tablespoon honey
  • Salt and pepper
  • 1/8 - 1/4 cup goat cheese, crumbled (depending on how cheesey you like it)

Instructions

  1. Preheat oven to 400F and line a baking sheet with parchment or a baking mat for easy clean up.
  2. Place chopped beets on the baking sheet and drizzle with oil then sprinkle with salt and pepper. Toss to coat evenly.
  3. Bake for 20 minutes or until fork-tender. Remove from oven and drizzle with 1 tablespoon of honey (or a little more if you like them really sweet), toss to coat evenly and then continue baking for 5 more minutes.
  4. Remove from oven and set aside to let cook to touch.
  5. Add cooked quinoa (about 1/2 cup dried quinoa cooked according to package directions) to a large mixing bowl. Add beets, apple, onions, walnuts and parsley to the quinoa bowl.
  6. In a small mixing bowl or in a jar with a tight-fitting lid, add olive oil, lemon juice, apple cider vinegar, honey and a big pinch of salt and pepper. Whisk or shake until well combined.
  7. Pour dressing over top of quinoa and the veggies. Toss or stir to combine. Season with additional salt and pepper, if needed.
  8. Crumble goat cheese on top of salad.
  9. Serve immediately or keep in an air-tight container in the fridge for lunch all week long.
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ROASTED SWEET POTATO & BEET STACKS

 

INGREDIENTS

  • 3-4 small and skinny sweet potatoes (500g)
  • 5 small beets (about 350g)
  • 2 teaspoons avocado oil, divided
  • 1 teaspoon garlic powder, divided
  • ¼ cup parsley, roughly chopped
  • ⅛- 1/4 cup goat cheese
  • lemon juice
  • salt and pepper, to taste

Instructions

  1. Preheat oven to 375 degrees Fahrenheit.
  2. Peel sweet potatoes and beets. Using a slicer or a knife, slice sweet potatoes into rounds about ⅛ inch thick. Repeat with beets.
  3. Add sweet potatoes to a medium sized bowl. Toss with 1 teaspoon avocado oil, ½ teaspoon garlic powder, and salt and pepper. Remove from bowl and toss sliced beets with remaining avocado oil, ½ teaspoon garlic powder, and salt and pepper. Tossing them separately makes sure the beet color doesn't bleed on the sweet potatoes.
  4. Grease two large muffin tins with avocado oil. Add a beet slice, then sweet potato, and continue to alternate until you get to the top of the muffin tin, making sure to end on the one you started on. For the next stack, start with a sweet potato slice. This will ensure that you have different colors on top.
  5. Bake for 40-45 minutes until cooked through. Let cool for 1 minute. Place on a platter, top with fresh lemon juice, goat cheese, and chopped parsley.