Presented by: Tina Kozman CNP, M.Ed, B.Sc,
There are several well studied compounds in beets, one of which is called betalain. Research on betalains has shown that it provides antioxidant, anti-inflammatory, and detoxification support. The detoxification support is more specially to do with the phase 2 of the liver. Its interesting to note that betalain is the pigment that gives beets its beautiful dark, rich, purply color. You can see these betalain pigments in other foods (like the stems of chard ) the concentration of betalains in the peel and flesh of beets is exceptional and you and gives you an a great opportunity to benefit from its health benefits.
Beets contain numerous phytonutrients which function as anti-inflammatory compounds. In particular, I’d like to shine the spotlight on a compound called betaine. Betaine is a vital nutrient made from the B-complex vitamin, choline. When betaine is present in our foods and diet, it can actually help support regulation of our inflammatory status and help lower several inflammatory markers, including C reactive protein.
The Most Nutrient-Rich Way of Cooking Beets
Cook beets lightly. Studies show beets' concentration of phytonutrients, such as betalains, is diminished by heat. Steaming beets for 15 minutes is a great way to retain their nutrients.
Beets are an excellent source of folate and a very good source of manganese, potassium and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron and vitamin B6.
Roasted Beet Salad with Goat Cheese Vinagrette
One of my favorite things to do is relax with new magazine and flip to the recipe section. To my surprise, this month’s edition had a feature on beets! Very befitting for me – knowing that my write up this week was on this incredible. I think you’re really going to enjoy this delicious salad. What a beautiful colorful way to enjoy the weather we are having these days. You can always omit nuts for seeds, like hemp, chia, or pumpkin. You can also add deliciously sliced organic chicken, or salmon. It’s a light and wonderful way to add some much needed nutrition to your day.
HANDS ON TIME: 20 min
SERVING: 4 pers
TOTAL TIME: 1 Hour
3/4lb beets, steamed and cut into wedges
1 tbsp olive oil
1 apple (thinly sliced)
1 small red onion (thinly sliced)
1 tbsp honey or maple syrup
1/3 C pecans
(chopped, halved, or whole )
¼ C fresh dill (chopped )
¼ C goat cheese, or feta (crumbled)
¼ C fresh dill , chopped'
1 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
season with salt and pepper
Preheat the oven to 400F. Place beets on parchment paper-lined baking sheet. Drizzle with olive oil. Season with salt and pepper
and toss gently to coat well. Spread out in a single layer: bake, stirring halfway through, until tender. (40-50 mins). Let cool
In a mini food processor ( or can do by hand ) mix cheese, dill, olive oil, lemon together. Season with salt and pepper. Garnish
with remaining dill. (This vinaigrette can be made ahead up to 3 days and stored in the fridge)