Dinner Tonight: Borscht

borschtTraditionally an Eastern European dish, Borscht is a beet soup that is perfect for cooler weather. This hearty and colorful soup will certainly help you meet your daily requirement for vegetables. Rich in antioxidants, it makes a satisfying, probiotic-rich meal, especially when served with cheese and chunky fresh bread.

Although this soup is packed with vegetables, making it a nutritional powerhouse of vitamins and minerals, the star of this dish is the beet! Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys and pancreas). Continue reading “Dinner Tonight: Borscht”

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Dinner Tonight: Beet Pancakes

beet-pancakesThis is a sneaky and delicious way to get your children to benefit from beets, especially if they are picky eaters. These pancakes are served routinely at my daughter’s daycare. Beets are rich in folate, as well as betacyanin (giving beets their purple/red color). Betacyanin has been found to possess a cancer-fighting ability. And kids especially love that they are eating pink pancakes!

Beet Pancakes

1 medium-sized beet, peeled and chopped
1 1/4 cups whole wheat or oat flour
1 tsp  cinnamon, divided
1 1/2 tsp baking powder
1/4 tsp salt
1 cup milk
1/2 cup plain yogurt
1 medium banana
1 large free-range egg
1 Tbsp unsalted butter

Place beet in a steamer basket and set over at least 1 inch of water, and steam until tender. Set aside to cool.

In a large bowl, stir together whole wheat or oat flour, 3/4 tsp cinnamon, baking powder and salt. Place beet, milk, yogurt and banana in blender container and blend until smooth. Blend in egg. Add beet mixture to dry ingredients and gently combine. Let the batter rest for 10 minutes. Continue reading “Dinner Tonight: Beet Pancakes”

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Snack Tonight: Beet and Walnut Dip

beetWhen I think of a food that is a nutrient powerhouse, the deep red-colored beet always comes to mind. Beets contain the powerful antioxidant betacyanin, which several studies have shown helps both to fight and prevent various types of cancer, especially colon cancer. Beets are also an excellent remedy for constipation, act as a cleanse for the liver, and provide overall support for kidney, gallbladder, stomach, and intestinal problems.

Rich in calcium, iron, magnesium, and phosphorus, as well as vitamin C, carotene, and B vitamins, beets nourish the nerves, aid lymphatic function, and increase energy.

And… aside from the many healing properties beets have to offer, they simply taste great. This recipe combines all the wonderful properties of beets and walnuts to make a tasty dip that no one will be able to pass up.

Beet and Walnut Dip

2 medium beets, peeled
1/3 cup chopped walnuts
4 oz firm tofu
1 Tbsp walnut oil or extra-virgin olive oil
1 garlic clove, peeled and sliced Continue reading “Snack Tonight: Beet and Walnut Dip”

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Dinner Tonight: Beet and Walnut Salad

beetsAround here beets are just about to hit peak season. Beets aren’t for everyone, but really they should be, and this beet and walnut salad is a great way to give them a try. Beets are easy to prepare and can be eaten raw (grate them into a tossed salad!) or cooked. They have an earthy, sweet taste and are popular juiced. Beets are a good source of folacin, vitamin C and potassium and they also have terrific health benefits including lowering blood pressure, boosting stamina, fighting inflammation, helping with detox, and more.

One of my favorite ways to eat them is in a beet and walnut salad. This salad requires a little bit of preparation, but the end result is worth it.

 

Continue reading “Dinner Tonight: Beet and Walnut Salad”

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Watermelon Salad with Yellow Beets

Watermelon is in peak season in the U.S. from May to August, so now is the perfect time to pick up this juicy treat. Watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A, as beta-carotene. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage and have been linked to cancer, high cholesterol and diabetes.

Watermelon is quite tasty on its own, especially on a hot day, but for something different, add it to a green salad.  It will make a great side to salmon, chicken or steak.  It also is a yummy recipe on its own.

Watermelon and Yellow Beet Salad

Mixed Spring Greens
2 small beets (grilled, peeled and sliced)
4 or 5 thinly sliced pieces of watermelon
Goat cheese
Toasted pecans
Balsamic vinaigrette (use a light tasting oil, like grapeseed)

Toss the greens with the balsamic. Place in the middle of a plate. Add slices of beets and layer watermelon on top.  Sprinkle with goat cheese and pecans.

Watermelon and Yellow Beet Salad

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