BEETS
Here’s a versatile vegetable that can be cooked in a variety of ways, pickled, in salads, roasted, steamed, in soups It is loaded with vitamins and minerals no matter how it’s served. Beets are low in calories, and loaded with fiber, manganese, copper, potassium, magnesium and Vitamin C. which means one beet contains just about all of the vitamins and minerals your body needs to stay healthy.
Actually, beets are the roots of the plant best known for their color, but also well known for helping to lower blood pressure and of course an aid in reducing aging macular degeneration. Beets are a heart healthy food, and some studies have shown that beet juice on its own can lower both systolic and diastolic blood pressure. There are those who say beets also enhance athletic performance because of the nitrates in them that help produce energy in cells. In some cases, beet juice has been shown to improve cycling performance and increase oxygen use. within two to three hours after consuming it.
Now the nutritional and medical worlds are studying the impact of beets on brain health and cognitive functions since there is some evidence it has helped fight some disorders like dementia since it promotes the dilation of blood vessels, thus increasing blood flow to the brain.
Try grating beets raw and peeled for a colorful addition to coleslaw or other salads.
Make a dip by blending grated beets into Greek yogurt, and maybe adding some fresh garlic.
Borscht is simply the Eastern Europe name for Beet Soup.
If you’re buying beets fresh, wash the leaves and cook them and use them like spinach. Great with feta cheese as well.
Peel and wedge raw beets, toss with olive oil and paper, add oregano or basil for taste, and roast at 400 degrees for 20 minutes or until tender. Roast beets are delicious.
BEET AND ORANGE SALAD
4 OUNCES SPINACH OR ARUGULA
4 BEETS, COOKED AND SLICED
2 NAVAL ORANGES, PEELED AND SLICED
¼ CUP CHOPPED WALNUTS
2 TBLS. FETA CHEESE
Dressing
3 Tbls. Extra Virgin Olive Oil
2 Tablespoons orange juice
1 Tablespoon red wine vinegar
1 Tbls.Djon mustard
½ teas. Pepper
Blend well.
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Place salad greens on two plates or bowls. Interchange next layers with beets and oranges, crumble feta cheese on top and sprinkle with walnuts. Top with your favorite dressing!
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