With winter in full swing, it is more important than ever to take care of your immune health. Enter, the humble beet.
Beets are a great source of Vitamin C, which is important for good immune function. They also help to lower your blood pressure, can improve brain performance, have anti-inflammatory properties, are low cal, and best of all, look great in almost every dish you put them in. Beets are the superfood that can’t be beat! Below are some delicious and nutritious beet recipes to pick you up from the winter blues this weekend.
Beet, Berry & Apple Smoothie
Category: Breakfast, Lunch, Snack
Dietary Details: Vegan, Vegetarian, Gluten free, Dairy free, High fibre
Prep time: 10-minutes
Cook time: 0-minutes
Serving Size: 1 cup/serving. The recipe makes 4, 1 cup servings.
|Beetroot, peeled + quartered||⅓ cup||Beetroot juice||High in Vitamin C, Vitamin A, & Folate, Antioxidants|
|Strawberries, frozen||1-⅓ cup||Fresh berries instead of frozen||High in Vitamin C & Fibre, Antioxidants|
|Apple, chopped||1 cup||Apple juice, or apple sauce||High in Vitamin C & Fibre|
|Ginger, grated||1 tsp||Can be omitted||Antioxidants, Anti-inflammatory properties|
|Ice cubes||½ cup||Amount may need to be adjusted if using fresh berries||N/A|
|Water||As needed to change consistency||Coconut milk for a thicker smoothie as well as added sweetness||N/A|
|Mint||Garnish (optional)||Can be omitted||Anti-inflammatory properties|
- Add beets, strawberries, apple, ginger, and ice to a blender. Add a splash of water (or coconut milk) to cover ice.
- Blend on high for 15-30s until smooth.
- Serve immediately and garnish with mint. Leftovers can be kept in the fridge for up to two days, or frozen into ice cube trays.
Storage Information: Leftovers can be kept in the fridge for up to two days, or frozen into ice cube trays.
Creamy Thai Beet Soup With Tofu
Category: Lunch, Dinner, Side dish, Soup, One pot
Dietary Details: Vegetarian, Gluten free
Prep time: 10-minutes
Cook time: 30-minutes
Serving Size: 1 cup per serving, recipe makes 6, 1 cup servings
|Olive oil||2 tbsp||Coconut oil||Oleic acid, Antioxidants, Anti-inflammatory properties|
|Yellow onion, diced||1 cup||Green onion, or chives||Antioxidants, Anti-inflammatory properties|
|Garlic, minced||2 tbsp||Garlic infused oil||Antimicrobial properties|
|Ginger, minced||1 tbsp||Can be omitted||Antioxidants, Anti-inflammatory properties|
|Thai red curry paste||2 tbsp||Can be omitted||Capsaicin, which may have some metabolism benefits|
|Beets, peeled and chopped||3 cups||Golden beets||High in Vitamin C, Vitamin A, & Folate, Antioxidants|
|Vegetable stock||4 cups||Choose low sodium when available||Choose a stock with less than 5% of daily value of sodium intake|
|Yogurt (plain, organic)||1 cup||Coconut milk for added sweetness||High in protein, and probiotics|
|Lime juice||2 tbsp||Lemon juice, or white vinegar||Vitamin C|
|Sea salt, to taste||Optional||Can be omitted||Try to limit sodium intake where possible|
|Ground black pepper, to taste||Optional||Can be omitted||Antioxidants|
|Shredded coconut||Optional garnish||Substitute for julienned beets||High in fibre|
|Cilantro||Optional garnish||Can be omitted||Anti-inflammatory properties|
|Silken tofu (optional, can add to make a complete meal)||Optional||Optional, but adding silken tofu helps to make a complete meal||Good source of protein, iron & calcium|
- Heat olive oil in a dutch oven (or large pan) over medium-high heat. Add the onion and cook until soft, and just starting to brown. Add garlic, ginger, and curry paste, and continue to cook for 1 minute more.
- Add beets, and vegetable stock to the pot, bring to a boil, and cover. Turn the heat down to low, and simmer until beets are soft.
- Use an immersion (hand) blender to blend beets until smooth. If using tofu, add and blend with the immersion blender. Add yogurt (or coconut milk if you prefer), and lime juice. Stir to combine. Add yogurt (or coconut milk if you prefer), and lime juice. Stir to combine.
- Season to taste and garnish
Storage Information: Can be kept in the fridge for up to four days, can also be portioned into freezer-safe containers, and frozen for up to six months.
Category: Lunch, Snack, Side dish
Dietary details: Vegan, Vegetarian, Gluten free, High protein
Prep time: 20-minutes
Cook time: 40-minutes
Serving size: ⅓ cup per serving, recipe makes 6, ⅓ cup servings
|Beets, peeled||1 cup||Golden beets||High in Vitamin C, Vitamin A, & Folate, Antioxidants|
|Garlic, sliced||2 tbsp||Garlic infused oil||Antimicrobial properties|
|Chickpeas, canned, drained||1 ½ cups||Substitute with dried chickpeas (follow appropriate cooking directions)||High in protein|
|Tahini||2 tbsp||Can be omitted||High in protein|
|Olive oil||2 tbsp||Avocado oil||Oleic acid, Antioxidants, Anti inflammatory properties|
|Lemon juice||2 tbsp||Apple cider vinegar||Vitamin C|
|Cumin||1 tbsp||Can be omitted||Antioxidants|
|Sea salt, to taste||To taste||Can be omitted||Try to limit sodium intake where possible|
|Walnuts (garnish)||¼ cup||Can be omitted||Antioxidants, Omega-3 Fatty acids|
- Preheat the oven to 425°C. Wrap the beets in tin foil along with garlic, and roast until soft, about 40 minutes.
- Once cool, peel the beets and chop into large pieces.
- Add beets, garlic, and remaining ingredients, except for the walnuts, and blend until smooth.
- Add a few tablespoons of warm water, if hummus is not at desired thickness.
- Garnish with chopped walnuts and serve.
Storage Information: Leftovers can be kept in the fridge for up to a week.
Beet & Bean Burger
Category: Lunch, Dinner, Kid friendly
Dietary detail: Vegan, Vegetarian, High protein, Dairy free, Gluten free
Prep time: 15-minutes
Cook time: 25-minutes
Serving size: 226g/serving, recipe makes 8, 226g servings
|Balsamic Vinegar||1 cup||Balsamic glaze (just skip step one in directions)||Antimicrobial compounds, Antioxidant|
|Honey||¼ cup||Brown, or caster sugar||Antioxidants, great substitute for table sugar|
|Quinoa (cooked)||1 cup||Breadcrumbs, or rolled oats||High in protein|
|Black beans||1 ½ cup||Chickpeas||High in protein|
|Beets (shredded)||1 ½ cup||Golden beets||High in Vitamin C, Vitamin A, & Folate, Antioxidants|
|Yellow onion, diced||1 cup||Red onion||Antioxidants, Anti inflammatory properties|
|Garlic, minced||1 tbsp||Garlic infused olive oil||Antimicrobial properties|
|Paprika||¼ tsp||Can be omitted||Vitamin A, Antioxidants|
|Chili powder||½ tsp||Can be omitted||Capsaicin, which may have some metabolism benefits|
- Add balsamic and honey to a small saucepan, and bring to a boil, over medium heat. Bring to a simmer, and continue to cook until the mixture is thick and syrupy about 15 minutes. Remove from heat and allow the mixture to cool for a few minutes.
- Heat olive oil in a large skillet, over medium-high heat. Add onion and saute until soft, and just beginning to brown. Add garlic and continue to cook for another minute.
- Remove skillet from the heat, add black beans and mash until well combined.
- Transfer mixture to a large mixing bowl, and add remaining ingredients, mixing until thoroughly combined.
- Lightly oil a large skillet, and place over medium-high heat. Shape mixture into 8 patties, and place in skillet, making sure not to overcrowd the pan.
- Cook 4-5 minutes per side, or until lightly browned. While patties are cooking, brush on a thin layer of the balsamic reduction. Flip patties and brush the opposite side.
- Place patties on hamburger buns (or lettuce wraps!), and top with toppings of choice, (goat cheese and roasted red peppers make great toppings). Drizzle with excess balsamic reduction.
Storage Information: Leftover burgers will keep up to 3 days in the fridge.
Key Contributor: Adam Brooks, School of Nutrition, Ryerson University. Other Contributors: Ruth Burrows, Western University