Beautiful Beets: Benefits and Recipes

I'm really feeling the abundance of root veggies in the markets this time of year. I especially have been drawn to beets. Perhaps it's a subtle signal from my body that my liver needs some extra care as I have been under some stress the past couple of months. It is no secret that beets are your liver's best friend. They improve your liver by thinning bile and allowing it to flow through the liver and into the small intestine more freely. Bile breaks down fat and stimulates peristalsis (digestive tract muscle contractions that move food along) it also reduces the risk of forming gallstones. Beets also protect against cancer, Alzheimer's and osteoporosis and neural tube defects in babies. They are filled with a respectable amount of goodness.

Nutrition Value of Beets: Per 100 gm

Vitamin A : 20 IU

Thiamine : .02 mg

Riboflavin : .05 mg

Niacin : .4 mg

Vitamin C : 10 mg

Calcium : 27 mg

Iron : 1.0 mg

Phosphorus : 43 mg

Fat : .1 gm

Carbohydrates : 9.6 gm

Protein : 1.6 gm

Calories : 42

Juicing  

My all time favourite way to eat beets is actually by drinking them because of the instant energy boost I get. A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health. 

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

More Benefits of Beet Juice 
Helps stimulate the function of liver cells and protect the liver and bile ducts.

Effective in the treatment of acidosis as it is an alkaline vegetable.

Can help relieve constipation

Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder problem.

Recipe: Liver Detox Juice

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2 Beets (with tops-optional), scrubbed and cut into pieces

2 Carrots

2 Apples

3 stalks celery

1 wedge of lemon

1-2 inches of fresh ginger root

Milk Thistle (optional)

Considerations
Everybody is different. Some people find Beet juice (especially when the tops are juiced) to be very powerful with sometimes uncomfortable detoxifying effects (dizziness, mood swings, fatigue). This is common as toxins are being eliminated from your body. Slowly increase the amount of beets from ½-1 medium size beet to 1-2 whole when making your juice. Be sure to drink plenty of water as well to help the toxins leave your body.

When eating red beets you may notice a red color to your urine or stools. Don’t be alarmed it’s just the red colour, betacyanin, from the beets.

Tip:
Save the green leafy tops as they can be cooked like swiss chard, rapini (see picture below), spinach or similar dark leafy greens. Beet tops are rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.

Recipe: Sautéed Greens

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1 bunch dark leafy greens washed (choose 1 or more of the following: rapini, beet tops, swiss chard, dandelion, spinach, black kale)

2-3 large garlic cloves sliced or whole

1 tsp dried red chili pepper

2 tbsp extra virgin olive oil

Salt and pepper to taste

1) Steam greens until tender in vegetable steamer

2) Heat oil in medium sauté pan

3) Add garlic and sauté until tender

4) Add greens and toss

5) Add chili, salt and freshly ground pepper; toss.

6) Sauté until greens are nicely coated with the oil and spices.

7) Serve with fresh artisan bread. Yum-oh!

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Yummy Whole Foods

Add two or all of these Yummy Whole Foods in your diet and discover the delicious benefits of a Whole Food diet.

Beans - High in iron, great source of fibre and keep you satisfied for hours.
Romano Beans + thinly sliced red onion + extra virgin olive oil + sea salt + freshly ground pepper = The best bean salad EVER (a.k.a. My mother's bean salad recipe)
Raw cashews - High in B Vitamins cashews are my favourite bad-mood busters! Try Raw Cashew Butter on toasted Ezekiel bread drizzled with Agave nectar.....yum!

Kale - This Superfood is high in calcium and B vitamins. Try replacing your boring iceberg lettuce with this delicious leafy green! Tip: if you shifinod the kale it tastes better. I don't know why...it just does.

Avocados - The Vitamin E powerhouse! Avocados are the best fruit source for Vitamin E, an essential vitamin that helps promote heart health. Add it to your smoothie, fruit salad, green salad, squeeze fresh lemon juice on it or just eat it as is. One of Jackson's favourite foods, mine too.

Goji Berries - This Superfood has 500 times more vitamin C per ounce than oranges. Not only are they a tasty snack ( I keep a stash in my purse) they are also a rich source of vitamins A, B1, B2, B6 and E and contain a full complement of protein with 18 amino acids and 21 trace minerals....and frankly, they have a cool name.

Raw Cacao- Not only is it delicious, the raw cacao bean is one of nature's Superfoods offering the highest source of Magnesium than any other food. Magnesium builds strong bones, balances brain chemistry, supports the cardiovascular and digestive systems and is associated with happiness. Need more reasons to eat raw cacao? These little pearls of Nature are great sources of Iron, Vitamin C, Chromium (helps balance blood sugar), Anandamide (The Bliss Chemical), Theobromine (Your heart's helper), Antioxidants (the immunity boosters) and a bunch more of Vitamins, Minerals and EFA's



Quinoa – Known as “the mother of all grains”, quinoa is gluten-free (therefore easily digested) is a natural complete protein (this means that it has all the amino acids). It is rich in magnesium, iron, calcium potassium and copper. Quinoa helps prevent cataracts, heart disease, gallstones, type 2 diabetes and childhood asthma.



Blueberries - Rich in antioxidants, Vitamin C and soluble fiber. Blueberries contain more disease-fighting antioxidants than any other fruit or vegetable.



The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.