Beet It: Push Nutrients This Summer with Fresh New Recipes

Beets were not on my radar until I read how the purple pigment, called betalains actually activate enzymes in the liver. What does this mean? Well, it turns out those enzymes help break down and eliminate fat-trapping toxins. Not only that, like most vegetables the benefits fill a rather long list, which is why I have been working on upping my families intake.

Benefits of beets
In addition to the liver activating pigment, beets contain phosphorus, magnesium, calcium, iron and potassium. They are also high in vitamin A and C, niacin, and folic acid which is important for pregnant woman.

Beets build your blood, renews and detoxifies. Research has shown the positive effects beets have in slowing the development of tumors. The iron in beet juice is easier for the body to assimilate than commercial forms. Iron is essential for a healthy immune system and energy production. Having been deficient in iron in the past, I know how the symptoms can affect day to day life. Knowing that a humble, often overlooked root vegetable can help keep my levels up is enough to give some new recipes a try.

To be honest, I was unsure of how to add it to my diet, and was fairly certain my kids would not be ready for this root vegetable. Did a little research and found some simple and delicious ways to prepare it. Believe it or not, I am not the only one eating beets at the house now.

Delicious beet recipes

Salads
Raw is best, and simply scrubbing and grating the vegetable is fine I found. Sprinkling over lettuce and tossing with a vinaigrette dressing is a quick way to incorporate a beet without much trouble. In the same way, slicing the raw beet julienne style creates a nice contrast to orange carrots and green peppers on a vegetable tray.


Smoothies
Smoothies of all kind are summer favorite in my home. Oh, who am I kidding, we drink them year round. I will admit to being a little wary of mixing beets into my beloved smoothie, but turns out it is delicious. This recipe calls for canned beets which makes it even quicker to prepare.

Beet blast
Add a can of beets, two cups fresh, or frozen, raspberries, 2 frozen bananas, or 1 ½ cup vanilla yogurt. Blend well and serve. I like to substitute frozen bananas for the yogurt, but either way works well. Add a touch of honey is desired and a piece of mint for garnish.

Beet and greens
Again start by adding a can of beets to a blender with a handful of baby spinach. Cover with a cup of cold water and add either a frozen banana, or a handful of ice. Blend and enjoy. Strangely enough, this is my ten year old daughters favorite smoothie. The surprising color may be part of it, or it may just be because her older brother doesn't like any smoothie with spinach. She loves to antagonize that boy!


Soups
Cold soup is a great summer meal. This filling soup is full of nutrients but your kids wouldn't know it. We simply call it red soup and no one questions it.

Red soup
Boil beets and then toss in a food processor. Add the juice from one lemon and a few mint leaves. Let the soup cool in the refrigerator and then cover with a drop of yogurt, if desired.

Red soup #2
Again boil beets and toss in a food processor. Add the juice from one lemon as before, but this time add strawberries and balsamic vinegar. I love the blend of sharp flavors in this dish.

Red soup your way
Use what you have to make red soup your own. Instead of strawberries, add raspberries or even blueberries. Although, the blueberries may turn the soup purple! Experiment with different herbs, or add a cucumber or carrot for a different taste.


More by Sylvie Branch:
Aging and Aglets
Green tea superfood smoothie recipe
Build a better brain

Resources:
First for women, June 2011
Aim for Herbs: Health benefits of beets