Beet Salad with Lemon Vinaigrette
LET'S TALK ABOUT BEETS!
Beets are jam packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties. At my dinner table, pickled beets was regular encounter. The only difference is the added sugar and fresh beets have double the phosphorus, potassium and folate
The best part of beets is that they are delicious and easy to add to your meals. They are low calorie, yet high in vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need.
Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot :
Protein: 1.7 grams
Fat: 0.2 grams
Fiber: 2 grams
Vitamin C: 6% of the RDI
Folate: 20% of the RDI
Vitamin B6: 3% of the RDI
Magnesium: 6% of the RDI
Potassium: 9% of the RDI
Phosphorous: 4% of the RDI
Manganese: 16% of the RDI
ron: 4% of the RDI
Blood Pressure: Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours.
Athletic Performance: Several studies suggest that dietary nitrates may enhance athletic performance. For this reason, beets are often used by athletes. Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells
Anti-inflammatory: Beets contain pigments called betalains, which may potentially possess a number of anti-inflammatory properties. I personally implement them in my diet for this factor. Inflammation is the cause for numerous illnesses.
Gut Health: This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis.
Brain Food: If you've read Genius Foods beets are noted as one of them! If you haven't read Genius Foods already, I highly recommend this book (click here). It really changed my life! Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain.
Cancer: One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells.
Luckily I was able grow beets right in my backyard. Have you heard of the Dirty Dozen and Clean Fifteen? Well its a list to help you decipher which produce you should buy organic or which are safer to buy in the regular aisle. Beets are something you should definitely buy organic. Beets are thin-skinned and grow underground and absorb pesticides and heavy metals. Try you local farmers markets!
I thought I would share one of my favourite recipes for beets! It's made with organic natural ingredients! I don't eat cheese often but when I do, it's feta, goat cheese, gouda or parmesan. I have also tried non-dairy cheeses which you can find in your local health food stores. Whole foods and Farm Boy carry these items like the brand Daiya.
So why these cheeses?
For those who struggle with gut health issues,cheese can be hard to digest. These cheeses have trace amounts of lactose and can be digested by many people with lactose intolerance. Avoid feta made from pasteurized milk product. Feta is low in calories and contains high amounts of b vitamins, phosphorus and calcium. It also contains beneficial bacteria and fatty acids.
Many of us put lemons or lemon juice in our recipes. However the lemon peel is where it's at! I personally use FDA Approved lemon essential oil for consumption in many recipes. Its easy as just a few drops!
The often-discarded parts of a lemon is a superior source of bioflavonoids—like hesperidin, rutin and naringenin—and vitamin C. In fact, the pith and peel are where most of the nutrition are! Bioflavonoids are powerful antioxidants, help the body repair DNA damage, balance blood sugar, reduce bone loss, bolster immune competence and many other benefits. Vitamin C works more effectively when combined with bioflavonoids.
Lemons have been used to prevent and treat cancer. Lemons are anti-microbrial and ward off against bacterial infections and fungi. Lemons are also very alkalizing! Cancer thrives in an acidic body, by making your body alkaline you are taking preventative measures.
BEET SALAD WITH LEMON VINAIGRETTE
SERVES: 4 TOTAL TIME: 1.5 HOURS
5 - 6 Organic Beets
4 Oz Crumbled feta cheese
1/4 cups sliced almonds or walnuts
Fresh chopped herbs (cilantro, basil, chives, thyme)
2 Tbsp Olive Oil
1 Tbsp Balsamic Vinegar
2-3 Drops Lemon Essential Oil (click here)
2 Cloves Garlic, minced
1 Tsp Coconut Sugar or Swerve zero calorie sweetner
1/2 Tsp Sea Salt
1/2 Tsp Pepper
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