Delicious Beet Recipies
Beets Are Better!!!
I was invited to be a Guest Blogger for Andrea Beaman, world renowned Health Coach, and I was honored to write for her website. Thank you, Andrea.
By Karen Dame, ChhC, AADP
Beets are better, there, I said it! Better than what you ask? Better than night shade vegetables. They are a powerhouse of nutrition and considered to be one of the healthiest foods on the planet.
Beets contain precious life sustaining vitamins and minerals like, Folate, Vitamin C, Vitamin B6, Thiamin, Manganese, Potassium, Magnesium and are a great source of fiber. Whether you are eating purple or golden beets, they provide health benefits for so many disorders.
Beets are touted to help conditions such as, anemia, indigestion, certain cancers, heart disease, macular degeneration, improves blood circulation, cataracts, liver cleansing and respiratory problems. The delicious plant aids in correcting constipation and has been used as a remedy for digestive disorders. They are also a known aphrodisiac, boosting sexual function. Part of the family of good carbohydrates, they provide fuel for energy and researchers have noted that oxygen uptake is increased when you drink beet juice because of it’s high nitrate content.
If you suffer from an inflammatory condition such as arthritis or an auto-immune disease, GI problems like GERD or IBS, you’ll want to consider withdrawing from eating any and all night shade vegetables. We know that inflammation is the root cause of disease and night shade vegetables exacerbate pain and inflammation. Night shades are a member of the Solanaceae family which include, tomatoes, goji berries, white (but not sweet) potatoes, eggplant, chilies and the sweeter bell peppers. The list of nightshade plants also includes any spices made from peppers, like paprika, red pepper flakes, and cayenne pepper. Solanines are a naturally occurring glycoalkaloid, a poison found in night shades that protect the plant from insects. When eaten they can cause gastrointestinal distress, muscle cramps, pain, headaches and more.
Tomatoes are a very common night shade found in traditional ketchup and pasta sauces and when my son became ill 8 years ago, his illness included sudden food allergies, accompanied by gastrointestinal distress. I found I was now in the position of having to create healthy alternatives for him. Cullen’s allergies surfaced overnight and as his health continued to deteriorate, we have traveled the country all this time to try to find a diagnosis for his symptoms. It was not until the spring of 2015 that we finally received a firm diagnosis….Lyme Disease. If you are at all familiar with this horrible, debilitating disease, you know that symptoms include food allergies, which in turn creates GI problems.
The Beet Lady Organic, Non-GMO Beet Ketchup and Marinara Sauce was born from a need to help my son by replacing the foods he could no longer tolerate, with healthy ones he could eat and enjoy. Beets were perfect because they have a myriad of nutrients his body needs and are a natural tomato replacement.
Creating these alternatives was truly a labor of love and that is why the first ingredient in The Beet Lady Organic Beet Ketchup and Marinara Sauce is LOVE because this recipe was created out of LOVE for my son. It was Cullen’s food allergies and my training in Health and Nutrition that inspired me to develop a wide variety of alternatives like, Beet Ketchup and Beet Marinara Sauce, which Cullen loves! The Beet Lady Ketchup and Marinara Sauce are all gluten, dairy, soy and night shade free. They are also vegan, organic and non-GMO. For more information and to see the products please visit, www.TheBeetLady.com
3-Bean And Apple Dish Using Beet Ketchup
By: Judy Brown
Go ahead….feel free to break out in song as you read this post! Do the moon walk if you want….it is good exercise!
One of the many unforeseen perks of my health coach training is that I have become acquainted with many interesting and talented health coaches and many of their creations. Recently, I discovered The Beet Lady and her organic beet ketchup. Here is Karen Dame’s story and her website:
The first ingredient in The Beet Lady Organic Beet Ketchup is LOVE because this recipe was created out of LOVE for my son who suffers from food allergies. As a mom of a child with food allergies, I wanted to create healthy foods he could eat and not react to. It was Cullen’s food allergies and my training in Health and Nutrition that inspired me to develop a wide variety of alternatives , Beet Ketchup, which he uses on just about everything! Cullen loves it and I know you will too!
Her beet ketchup is so flavorful! It is delicious on burgers and fries and in sauces. It is even more versatile, in my opinion, than regular ketchup.
I don’t know where I got this recipe from but I have been making it for years and it is a huge hit with family and friends (even though I have altered the recipe over time I sure would like to credit the original author).
The recipe is easy and all quantities can be adjusted. My latest alteration to this dish is replacing the regular ketchup with the beet ketchup. It is even better!
3 Bean and Apple Dish
3 cans of beans – 1 can black bean , 1 can navy bean, 1 can red bean – drained and rinsed
2 Granny Smith apples – cored, peeled and diced
1 large sweet onion – chopped
Butter and EVOO
1/4 cup molasses
1/3 cup ketchup (or beet ketchup!)
1-2 Tbsp whole grain mustard
Pre-heat oven to 400 F. Sauté the apples and onion in EVOO and butter until soft. In a 2 quart casserole dish combine the apple mixture with the beans and the rest of the ingredients. Bake for 30 minutes until it becomes bubbly. Garnish with sliced apples if desired.
Beets are in season now. They contain a rich source of vitamin C, potassium, manganese, folate, iron, fiber, beneficial nitrates for lowering blood pressure, betaines to fight inflammation, and powerful phytonutrients with anti-cancer effects and for detoxification. What a powerhouse of healthy benefits!
This sweet and earthy root vegetable is excellent roasted, raw in smoothies, and a sweet addition to salads. I love to chop them in small pieces and sauté with greens and onions. Try this recipe I created. Remember, beet greens are super nutritious too.
Beets are a richly colored fall delight. I hope you can add more beets to your life!
Check out The Beet Lady and her recipes!
Special Thanks To Judy For Writing About The Beet Lady Organic Ketchup. Judy's website is, www.Judyswellnesscafe.com. Please visit her website for more blogs on health, healing, recipes and more!
Meatloaf With Beet Ketchup Topping
1 cup torn up bread peices or 1/2 cup bread crumbs
1/2 cup whole or 2% milk (I used beef broth since we are a dairy free household)
1 small onion, diced
1 small carrot, diced
1 stalk celery, diced
2-3 cloves garlic, minced
1/2 teaspoon dried thyme
1 tablespoon Organic Beet Ketchup
2 lbs. ground grass fed meat ( mixed 1 lb. ground beef with 1 lb. ground turkey)
2 eggs, beaten
2 teaspoons worcestershire sauce
1 teaspoon salt
Pepper to taste
1/2 cup Organic Beet Ketchup
1. Heat oven to 350 degrees. Set oven to preheat and place a rack in the bottom third of the oven. Line a baking sheet with foil.
2. Soak the bread pieces in milk or broth. Combine the bread pieces and the milk in a small bowl. Let stand until the bread has broken down into a thick porridge, occasionally stirring and mushing the bread against the sides of the bowl. You can leave crusts on or trim.
3. Cook vegetables. Warm a few teaspoons of olive or coconut oil in a skillet over medium heat. Add the diced onions, carrots and celery. Cook until the onions are transulcent and the carrots have sogteed, 6-8 minutes. If the vegetables begin to brown, turn down the heat. Add garlic and stir until fragrant, about 30 seconds. Add the thyme and tablespoon of Beet Ketchup and stir until coated. Remove from heat and let cool slightly.
4. Make the meatloaf mix. In a large mixing bowl, combine the meat, beaten eggs, worcestershire sauce, salt and pepper, soaked bread and cooked vegetables. Use your hands to work the ingredients together.
5. Shape the loaf. Transfer the meatloaf mixture to your foil lined baking dish. Shape it into a loaf roughly 9" x 5".
6. Coat the loaf with Beet Ketchup. Spread 1/4 cup of Beet Ketchup over the meatloaf, reserving 1/4 cup for later. Alternatively, drape the loaf with bacon slices.
7. Bake for 45 minutes. Then spread with remaining 1/4 cup of Beet Ketchup.
8. Bake for another 15 minutes until the middle of the meatloaf registers 155 degrees F on an instant read thermometer.
9. Cool 15 minutes before serving. Refrigerate for up to one week, or freeze for up to three months.
Sunday Morning Beet Hash
Sunday Morning Breakfast In Our Household Is Reserved For Eggs, Hash Browns And Bacon. A New Twist On Boring White Potato Hash Browns Is BEET/Sweet Potato Hash Browns.
- 1 pound beets, peeled and diced
- 1/2 pound Yukon Gold potatoes, scrubbed and diced
- Coarse salt and freshly ground black pepper
- 2 tablespoons extra-virgin olive oil
- 1 small onion, diced
- 2 tablespoons chopped fresh parsley
- 4 large eggs
In a high-sided skillet, cover beets and potatoes with water and bring to a boil. Season with salt and cook until tender, about 7 minutes. Drain and wipe out skillet.
Heat oil in skillet over medium-high heat. Add boiled beets and potatoes and cook until potatoes begin to turn golden, about 4 minutes. Reduce heat to medium, add onion, and cook, stirring, until tender, about 4 minutes. Adjust seasoning and stir in parsley.
Make four wide wells in the hash. Crack one egg into each and season egg with salt. Cook until whites set but yolks are still runny, 5 to 6 minutes.
****Start with smaller beets; they're more tender than large ones. Golden, white, and Chioggia varieties all work well in this dish.****
Beet Glazed Mini Pound Cakes
a mini cake pan or jumbo muffin pan
- 1 3/4 cups all-purpose flour
- 1/2 teaspoon kosher salt
- 1/4 plus 1/8 teaspoons baking powder
- 1 cup plus 2 tablespoons granulated sugar
- zest from 2 lemons
- 1 cup (2 sticks) unsalted butter
- 3 large eggs
- 1/4 cup freshly-squeezed lemon juice
- 1/4 cup (2 ounces) sour cream
For the Beet Glaze:
(makes around 1 cup)
1 medium beet
2 tablespoons freshly squeezed lemon juice
1 cup confectioner's sugar, sifted
For the Mini Pound Cakes:
Preheat the oven to 350 (F). Prepare your mini cake pan by spraying each cavity with baking spray; set aside.
In a medium bowl, gently whisk together 1 3/4 cups all-purpose flour, 1/2 teaspoon kosher salt, and 1/4 plus 1/8 teaspoons baking powder until well combined. Set aside.
In the bowl of an electric mixer using a paddle attachment, combine 1 cup plus 2 tablespoons granulated sugar and the zest from 2 lemons. Paddle the two ingredients together on the mixer's lowest speed for a minute or so — this will release the oils from the lemon zest and infuse into the sugar. After a minute, add 1 cup unsalted butter and increase the mixer to medium speed. Continue beating until the mixture is light and fluffy, about 3 minutes.
While butter and sugaris
creaming, combine 3 large eggs, 1/4 cup freshly squeezed lemon juice and 1/4 cup sour cream inlarge
liquid measuring cup. Gently whisk together until combined.
With the mixer on medium speed, alternately add the dry ingredients (from the 2nd step) in three batches and the wet ingredients (from the 4th step) in two batches, starting and ending with the dry ingredients. Beat until the batter is just combined, before scraping down the sides of the bowl and folding in the rest of the unmixed ingredients by hand with aribber
Use a cookie dough scoop to scoop approximately 1/2 cup of batter into each prepared muffin cavity. Bake for 20 to 25 minutes, until the tops of thecake
appear matte and the shiny center has disappeared — do not bake until the cakes are golden, or they'll be too dense and dry. Allow the cakes to cool in the pans on a wire rack for 5 minutes before turning them out onto the wire rack to cool completely. Allow the cakes to cool completely before glazing.
For the Beet Glaze: Preheat the oven to 450 (F).
- Peel the skin from 1 medium beet and cut into quarters. Roast in the preheated oven for 30 to 35 minutes until tender. Once tender, allow the beet to cool in the pan on a wire rack until cooled completely.
- Once the beet is completely cooled, combine the beet quarters with 2 tablespoons freshly squeezed lemon juice in the bowl of a blender or a food processor. Blend on high until the beets form a smooth puree. Strain the puree into a small bowl — you should have 1 - 2 tablespoons of bright pink beet-lemon juice.
- Add 1 tablespoon of the juice to a bowl containing 1 cup confectioner's sugar. Whisk to combine until completely smooth. If your mixture is still lumpy, you can add more juice one teaspoon at a time, but be careful not to add too much at once or your glaze will be too liquidy. Use immediately — if you wait too long, the glaze will set and be difficult to work with.
Beet Salad With Walnut Vinegarette
It's time to start utilizing one of the season's most nutrient dense foods. This simple salad combines the sweetness of beets and husk cherries or tomatoes with the nutty sharpness of the walnut dressing. This recipe is great for post-cleanse, especially Clean fans who are pregnant. The full Clean Program isn't recommended during pregnancy or nursing, but the beneficial vitamin B and iron provided by this salad is approved and not to be missed.
Preheat the oven to 350 degrees. Toast the walnuts for 7-8 minutes until golden brown. Remove from oven, allow to cool, then chop fine.
Once cooled, place in a bowl and whisk the vinegar, shallot, olive oil and sea salt.
Peel, remove the top of the beet and thinly slice using a mandoline, peeler, or a sharp knife. Place the slices in a large bowl then add the fennell seeds, husk, cherries and scallions. Pour enough dressing over the top of the beets to coat well. Serve as a side dish or with roasted fish or chicken.
Beet And Cranberry Breakfast Bars
2 cups rolled oats
1 cup all purpose flour (or any gluten-free all purpose flour)
2 teaspoons ground cinnamon
1 teaspoon baking powder
1/2 teaspoon sea salt
1 large egg
1 1/4 cups unsweetened almond milk
1/2 cup full-fat canned coconut milk
1/2 cup pure maple syrup
2 teaspoons pure vanilla extract
3 tablespoons creamy peanut butter
1/2 cup dried cranberries
1/4 cup raw walnuts, chopped
2 Love Beets Organic Cooked Beets, chopped
Preheat the oven to 375°F and lightly oil an 8″ by 8″ baking dish.
Soak the dried cranberries in hot water for 1-2 minutes until plump. Drain and set aside.
Add the rolled oats, flour, cinnamon, baking powder, and salt to a mixing bowl and stir to combine.
Add the egg, almond milk, coconut milk, maple syrup, vanilla extract, and peanut butter to a blender and blend until well combined.
Stir in the chopped beets.
Pour the wet mixture into the bowl with the dry mixture and stir to combine. The batter will be thin andliquid-y
Pour the cake batter into the prepared baking dish and bake on the center rack for 50-60 minutes, until the cake tests clean.
Allow cake to cool for at least 30 minutes before cutting into it.
Wild Rice with Roasted Beets and
1 pound beets, scrubbed and halved if large
3 tablespoons extra-virgin olive oil
salt and pepper
5 sprigs fresh thyme (optional)
1 cup wild rice
1 tablespoon apple cider vinegar
1 tablespoon maple syrup
1 teaspoon Dijon mustard
3/4 cup chopped toasted pecans
Preheat the oven to 425°F.
In large baking dish, toss the beets with 1 tablespoon of the olive oil. Season to taste with salt and pepper. Add ¼ cup water and the thyme sprigs, if using. Cover the dish tightly with foil and roast until the beets can be easily pierced with a paring knife, about 1 hour. Remove the dish from the oven and let the beets cool, covered. Once they're cool enough to handle, use a paper towel to rub the skins off the beets, then cut them into bite-size pieces.
Meanwhile, in a medium saucepan, combine the rice with 1 ¾ cups water. Bring to a boil then cover, reduce the heat and simmer until the rice is tender, about 40 minutes. Keep warm.
In a small bowl, combine the remaining 2 tablespoons olive oil with the apple cider vinegar, maple syrup and Dijon mustard and whisk to combine. Season to taste with salt and pepper.
In a large bowl, toss the rice with the beets. Drizzle with the maple-Dijon dressing and toss to combine. Season to taste with salt and pepper, and sprinkle with the pecans.
Did you know Fall is BEET SEASON?
Yes, Fall is the best season for BEETS! Earthy and sweet, beets are typically roasted, boiled or steamed, but they can also be thinly sliced or grated and enjoyed raw. Beets can even be used in smoothies and juices. If you're lucky enough to find beets with their greens attached, steam or saute the leaves for a quick side dish, or use them in pesto. Here are tips on shopping for, storing and prepping beets.
How to shop for Beets:
In addition to deep reddish purple, beets can be golden or striped. Golden beets are milder than red ones, and won't stain your hands or your food. Red and white striped Chioggia beets are even milder. Their stripes fade when cooked so if you want a big visual impact, serve them raw.
Seek out beets that are firm with smooth skin and no soft spots, cuts or nicks. If the leaves are still attached, they should be green and look fresh.
Baby beets are sweeter and more tender than older ones.
How to store Beets:
Store beets in a plastic bag and keep them in the coldest part of the refrigerator; they should last 2 to 3 weeks.
Beet greens suck moisture away, so it's best to remove them before storing. Place the greens in a plastic bag with a paper towel and use them within a few days as they wilt quickly.
How to prepare Beets:
Beets can be peeled with a vegetable peeler. Alternatively, roast them first, then rub the skins off with a paper towel. You can also keep the skins, as they are a great fiber source.
Red beets will stain your hands, your clothes and your cutting board, so work carefully and consider wearing an apron and rubber gloves.
If your beets aren't all the same size, halve or quarter larger ones so they'll cook evenly.
Beet wraps are great replacement for bread. They are a nutritious and delicious way to include healthful foods like Beets into you meal. This recipe uses chickpea flour which is chocked full of protein, fiber, iron and folate. Beets are fiberous, and contain iron, folate. The ginger and lemon improve digestion; garlic is antioxidant, anti-inflammatory and promotes cardiovascular health. You can use Beet wraps the same way you use traditional wraps to include, lunch meats, hummas, nut butters, whatever you generally use in a wrap can be used in these Beet wraps.
Makes 9 Wraps
1 cup besan (chickpea flour, gram flour), sifted
1/4 cup rice flour (the powder type, not the slightly grainy one) - or replace with more besan
1 tsp salt
1/4 tsp smoked paprika (optional, but I love the added flavour)
3/4 cup water
1 Tb grated fresh ginger
2 garlic cloves, grated
1 Tb freshly squeezed lemon juice
1 cup finely grated raw beet (1 medium beet, peeled)
1/4 cup oil for cooking (I use sunflower oil)