Delicious Beet Recipies

Edible Baja Arizona Magazine Interviews The Beet Lady

Edible Baja Arizona Magazine

January/February 2017
By:  Shelby Thompson

Nine years ago, Karen Dame couldn’t have predicted that she would one day be known as The Beet Lady. Dame’s inspiration for her blossoming beet ketchup and marinara sauce business? Her son, Cullen.

In 2007, Cullen suddenly developed a severe illness that, among other things, left him unable to process many of the foods he had always eaten. As doctors and specialists attempted to pinpoint the culprit of Cullen’s acute sickness, Dame struggled to find foods that her son’s body wouldn’t reject. Dozens of digestive health books and four holistic nutrition certifications later, she came to one conclusion: nightshades were out. Produce such as bell peppers, tomatoes, and potatoes that Dame had been cooking with for years now made her son violently ill.

Dame began to re-create Cullen’s favorite foods in hopes that she might return to her son some of the normalcy he had so quickly lost. She began with ketchup and marinara sauce, two family staples, and started at the root: beets. “Beets are anti-inflammatory, high in vitamins A, B and C, rich in potassium, iron, folate, and manganese,” Dame said. Sweet, dense, and versatile, they also happen to be the perfect substitute for tomatoes.

Tomatoes aren’t the only thing missing from Dame’s ketchup and marinara sauce. The recipes call for coconut sugar in place of highly processed corn syrup, real onions and garlic rather than the more common dehydrated variety, and absolutely no “natural flavors.” (She lists “love” as the first ingredient in each of her products.)

As she learned more about holistic nutrition, joining communities on the Internet, Dame began to share her recipes with others who missed the simple pleasure of dipping a French fry in some good ketchup. “I’m very grateful to be able to share this with people who need it,” she said.

Sweet, dense, and versatile, beets are the perfect tomato substitute in foods like ketchup.

After years of tests and treatments, Cullen was diagnosed with Lyme disease and is now able to undergo disease-specific treatments—at a high cost. And so, Dame and her son packed up their beets and headed to the commercial kitchen at Mercado San Agustín hoping that The Beet Lady products might help to pay for Cullen’s expensive medical treatments. “Cullen is my business partner,” Dame said.

Thirteen months after starting The Beet Lady, Dame is amazed by how successful it’s been. While her original business plan was to sell directly to customers, Dame has been filling huge orders thanks to companies like One Stop Paleo Shop; she sells to more than 40 stores across the country. “I am of the philosophy that whatever opportunity comes my way … I will never say no,” she said.

Still, the basis of The Beet Lady business model remains the same. Dame continues to hand-deliver her products to local customers to support their healing processes. “The business is coming full circle,” Dame said, “because Cullen inspired these recipes and now they’re helping to pay for his treatment.” That’s a beet everyone can tune to. ✜

Shelby Thompson is the online editor of Edible Baja Arizona.

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Beet, Spinach & Kale Super Smoothie


This super-charged healthy smoothie recipe brings together the benefits of beets, kale, spinach and more in a tangy, refreshing beverage that’s perfect for breakfast or before your workout.

Best of all, you get the nitric oxide boosting benefits of beets without drowning your smoothie in the strong taste of beets. The concentrated crystals in Beet SuperFood, with beneficial dietary nitrates, simply add a lightly sweet raspberry flavor to the recipe. The mango and pear temper the flavors of the greens, too, so all you taste in this healthy smoothie recipe is deliciousness!

If your goal is to add more dietary nitrates to your regimen, this is a tasty way to do it.


  • 1/4 cup water
  • 1 cup kale, coarsely chopped
  • 2 c fresh, chopped spinach
  • 1 tsp Beet SuperFood concentrated beet crystals
  • 1 frozen pear (slice before freezing)
  • 1 cup chopped mango
  • 1 tablespoon flax seeds (optional)
  • 1 cup ice


  1. Put water in blender.
  2. Begin adding other ingredients except ice, and blending on liquefy.
  3. Try putting in small amounts at a time so blender doesn’t get stuck.
  4. If blender stops mixing, turn off and stir in additional water a tablespoon at a time, testing the blender after each addition.
  5. Once other ingredients are well blended, add ice slowly until smoothie is as thick as you like.
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8 Things Happen To Your Body When You Eat Beets

8 Things Happen To Your Body When You Eat Beets


You Can’t Beat Beets

by Selene Yeager

After years of being relegated to the recesses of the salad bar buffet next to the shredded cheese and buttered croutons, beets are enjoying their much-deserved place at the center stage of a healthy diet. They're not only chock-full of essential everyday nutrients like B vitamins, iron, manganese, copper, magnesium, and potassium, these ruby gems also are a goldmine of health-boosting nutrients that you may not get anywhere else. Here are some great—and surprising—things that happen to your body when you eat beets.


Blood Pressure Improves

Beets are rich in nitrates, which the body converts to nitric oxide—a compound that relaxes and dilates blood vessels, turning them into superhighways for your nutrient- and oxygen-rich blood. That means better circulation, and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points. Another study published in Hypertension in 2008 found that folks who drank the red root juice had a 10 mm Hg drop in blood pressure and less blood clotting three hours later, compared to those who drank water. 


Your heart disease risk may drop

Beets don't just have an potentially positive impact on your blood pressure. They are also rich in a plant alkaloid called betaine, as well as the B-vitamin folate, which together deliver a one-two punch for lowering blood levels of homocysteine, which in high levels increases your risk for artery damage and heart disease.


You may improve your stamina

When elite athletes pee in a cup for a drug test, the color might be crimson. Why? Because lots of athletes eat beets—they know research has suggested that nitrates boost endurance performance—and beets contain pigments that turn urine pink. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says. So time your intake accordingly if your want to crush your 5K PR.


Your brain may work better

Nitric oxide relaxes and dilates your blood vessels, which in turn increases blood flow to the brain—which could bring on better brain function. That’s particularly important as we age, as research finds that our capacity to generate nitric oxide diminishes as we get older, along with our brain's energy metabolism and neuron activity. So give your brain a boost with beets. In one small 2010 study, 14 older men and women (average age of 74) who ate a high-nitrate diet, including beet juice, for two days enjoyed more blood flow to the frontal lobe of their brains—a region known to be involved with executive functioning skills like focus, organization, and attention to detail—than when they ate a low-nitrate diet. 


Your liver will be lighter

Your liver does the heavy work of cleaning your blood and “detoxing” your body. You can lighten its load with a daily serving of beets. Research shows that betaine, an amino acid found in beets (as well as spinach and quinoa) can help prevent and reduce the accumulation of fat in the liver. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.


You may be better at fighting chronic diseases

Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter. 


You become regular

“One way to beat irregularity and constipation is by eating fiber-rich foods like beets,” says Leslie Bonci, RD, sports nutritionist at Pittsburgh-based company Active Eating Advice. One cup of beets delivers about 4 grams of dietary fiber, particularly insoluble fiber, which helps reduce the risk of constipation, hemorrhoids, and diverticulitis. The betaine found in beets has also been shown to improve digestion. Just take note, your pee isn’t the only thing beets turn pink. Don’t be alarmed if you see crimson-colored stools 24 to 72 hours following a meal heavy in beets. 














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Beet SuperFood Smoothie

Beet SuperFood Smoothie

1 teaspoon Beet SuperFood Powder

1 carrot

2 stalks of celery

2 inches ginger

2 tsp flax seeds

6 ounce glass of water.

Blend ingredients and enjoy the energy and stamina from this powerhouse smoothie.

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Flu Busting Beet Drink

Flu Busting Beet Drink 

A Natural Flu Fighter And Body Detoxer



1/8 teaspoon cinnamon

1 1/2 teaspoons freshly grated ginger

2 thin slices horseradish root

1 Organic Cooked Beet, chopped

1 slice of lemon

1 minced garlic clove

3 tablespoons apple cider vinegar

1 sprig rosemary


  1. Add ingredients to an 8-ounce mason jar.
  2. Repeat for as many jars as you would like to prepare, or quadruple the recipe and add everything to a quart-sized mason jar. Add spring water to each jar until full.
  3. Secure jar lid firmly, shake well, and store in a warm, dark pantry. Allow to sit for 1-2 weeks.
  4. After steeping period, strain the liquid from each jar into a large container.
  5. Seal and refrigerate. When ready to drink, pour 1.5oz-3oz into a glass and add desired amount of honey, agave, or pure maple syrup.
  6. Stir vigorously then drink for a cleansing energy boost!


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Cullen's Beet Marinara Sauce Pizza

Cullen's Beet Marinara Sauce Pizza


Start with a Gluten, Diary and Soy Free Pizza Crust.  Spread Beet Lady Marinara Sauce over the top.

Add browned grass-fed and finished ground beef.

Sliced Carrots.

Chopped Baby Spinach.

Bake at 375 degrees for 16 minutes and sprinkle Italian Seasoning or Pasta Sprinkle on top.



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Shepherd's Pie Topped with Mashed Beets

Shepherd's Pie Topped with Mashed Beets


Brown Meat, Add Vegetables, Broth, Ketchup and Seasoning. 


6 Beets, Chopped

1 Russet Potato, Chopped

1 Lb. Grass-Fed Ground Beef

1 Cup Broccoli, Chopped

1 Cup Cauliflower, Chopped

1 Cup Carrots, Chopped

1 Cup Beet Broth or Stock

1/2 Cup The Beet Lady Beet Ketchup

1 Tablespoon Organic, Unrefined coconut oil

1 Tablespoon Italian Seasoning

Sea Salt To Taste

*Broccoli, Carrots and Cauliflower can be fresh or frozen (if frozen, defrost before using). Add pepper, if you are not avoiding night shades.



Beat the Beets and Potato. Turn veggie/meat mix into a glass pan. Spread mashed Beets on top and sprinkle with sea salt, then bake.


Directions: Preheat oven to 350 degrees

Chop Beets and potato.  Boil in filtered water until tender, drain and mash.  In a large skillet, brown beef in coconut oil. Add broccoli, carrots and cauliflower and toss.  Add beef broth, ketchup, salt and seasoning.

Turn vegetable and meat mixture into a large rectangular glass pan and spread to cover bottom of the pan.  Add the Mashed Beets over the top and spread to cover the vegetables and meat.  Bake at 350 degrees for 35 minutes.


Ready To Eat and Enjoy!!!

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Start Your Day With This Breakfast Zinger!

Beet Breakfast Zinger



  • 2 cups (480 ml) coconut water
  • 2 lemons, peeled, seeded, halved
  • 2 carrots, chopped
  • 2 apples, quartered
  • 2 beets, scrubbed, quartered
  • 1 cup (240 ml) ice cubes


  1. Place all ingredients into your blender in the order listed and secure lid.
  2. Blend for 1 minute or until desired consistency is reached.


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Beet And Champagne Jello Shots For Your New Years Eve Party

Beet And Champagne Jello Shots



8 ounces champagne (or tequila, vodka, or rum!)

8 ounces Love Beets Organic Beet Juice

3 (1-oz) envelopes unflavored gelatin

2 tablespoons pure maple syrup

1 teaspoon vanilla extract

Sprinkles or decorative sugar


  1. Add the champagne and beet juice to a saucepan and sprinkle the gelatin on top. Let sit for two minutes untouched.
  2. Add the maple syrup and vanilla extract to the saucepan. Place saucepan over medium-low heat and stir, just long enough to dissolve the gelatin (about a minute or two).
  3. Pour gelatin into dixie cups, molds, or a silicon ice cube tray. Refrigerate for at least two hours.
  4. Once jello shots have set up, release them from their mold and dip them in sprinkles or decorative sugar if desired.
  5. Serve immediately and enjoy!
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Beet, Cheese and Apple Tarts

Beet, Cheese and Apple Tarts



  • 1 sheet frozen puff pastry, thawed and cut into six 4 1/2-inch rounds
  • 3/4 cup shredded white cheddar (3 ounces)
  • 1 small apple, cored and very thinly sliced
  • 1 small beet, scrubbed, peeled, and very thinly sliced
  • Coarse salt and ground pepper
  • 1/2 teaspoon fresh thyme leaves


  1. Preheat oven to 400 degrees. Place pastry rounds on a parchment-lined baking sheet and prick all over with a fork. Divide half the cheese among pastry rounds. Top each with 2 to 3 apple slices. Tuck 2 to 3 beet slices among apple slices and top with remaining cheese. Season with salt and pepper and sprinkle with thyme. Bake until pastry is golden brown and slightly puffed, 13 to 15 minutes. Serve warm or at room temperature.

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