Health Benefits of Beets, 7 Easy Recipes and 2 Creative Crafts


The beetroot season is in full swing and will last until late fall, and although beets and their juice have proven to be some of the most antioxidant-rich foods on the planet, it can sometimes be difficult to keep up. know exactly how to prepare the most beets, or how to incorporate them into your diet. Beets fresh out of the ground look so wild, have a tough outer skin, and stain your fingers when you prepare them. Whether you love beets and hate them, there are good reasons to include them in your diet.

Here’s how to make the most of the abundance of red beets we’ll see in markets across the central and western US looking more vibrant than ever.

This heart-healthy vegetable is worth grabbing (warning: gloves are needed) to add its powerful antioxidants to your diet. So stock up at your local grocery store or market and choose from these seven unique ideas on how to innovate with beets.

The health benefits of beets

Beets contain active phytochemicals as well as a host of minerals and vitamins, making them one of the most heart-healthy foods you can eat. By the way, the roots absorb minerals from the rich soil, which is why beets have so many beneficial qualities. Beets contain flavonoids, polyphenols and are a rich source of potassium, sodium, phosphorus, calcium, magnesium, copper, iron, zinc and manganese as well as folate, iron and vitamin C , which help strengthen your immune system. Beets are proven to reduce the risk of heart disease because they are naturally high in nitrates which turn into nitric oxide in the body, which improves stamina and performance and helps lower blood pressure, study finds .

Beets get their deep color from a unique antioxidant called betalaine, which has anti-inflammatory properties and supports a healthy immune system, while reducing inflammation in the body and protecting against heart disease. A lab study reduced inflammation in the kidneys when subjects were given beet juice and beet extract.

Beets are better for the environment

As healthy as beets are for you, they are just as good for the environment – and when used as a natural dye to color fabrics, they help reduce water and by-product pollution because clothes made with artificial dyes end up polluting water systems. So we’ve included a way to make your own beet-dyed fabric as well as a beet-tincture for your lips to make your own sustainable organic products and feel good about not supporting harsher production practices than them. chemical dyes. to create.

Overall, beets are good for your health and the environment: Here are seven ways to make abeet– trustworthy recipes and crafts.

7 beetroot recipes to make the most of the beet season

1. Beet Dips – Make hummus or dairy free yogurt

Beets have earthy flavor notes, a sweet aftertaste and are extremely dense. When boiled and mixed, they create a smooth, frothy texture just like the consistency of hummus, which is why pink-colored dip is all the rage lately.

One of the best beetroot recipes to savor in the last days of summer and throughout the fall season is beet hummus.

When making beetroot hummus for the first time, experiment with adding the smooth, creamy dip on a veggie burger, toast, or a veggie sandwich before dipping in with a pita crumble. To fully enjoy the beetroot experience, take your leftover beets and cook the rest in thinly sliced ​​shavings to soak in your beet hummus. Now this is something to brag about.

For another dipping idea, try a dairy-free beet yogurt sauce similar to tzatziki sauce but sweeter and more colorful. The difference is that this texture is lighter and creamier than hummus and uses garlic and mint.

2. Beet crisps to accompany your beetroot dip

Give the potatoes a break and cook your thinly sliced ​​beets into crispy, salted crisps. This sweet, crispy snack deserved viral attention on TikTok for its healthier, more beautiful take on classic potato chips.

To make beet crisps, you will need a mandolin slicer to slice the beets thinly like paper. Then you will put them in a bowl with olive oil and your seasonings such as salt and rosemary, arrange them on parchment paper and put them in the oven at 300 degrees Fahrenheit until they are crispy. It’s the perfect sweet and savory snack.

3. Mark Bittman’s Beet Gnocchi

Add color to classic gnocchi with just four herbal ingredients from the New York Times’ Mark Bittman’s Beet Gnocchi. For this recipe, you will need a food processor to make a beetroot puree added to your starchy potato paste, then dip in it.

4. Barley risotto with beets and greens by Mark Bittman

For another beetroot pasta recipe from Mark Bittman, Barley Risotto with Beets and Greens uses both beets and greens, a zero waste recipe.

Beetroot puree can be mixed with any type of pasta, just like you would with marinara sauce. Add savory toppings like sage and pecans for the ultimate umami aftertaste.

5. Green beet salad

Don’t toss those long leafy stems on your beets, as they make a tasty salad or a bitter stir-fry melody. Beet greens are extraordinarily high in vitamin C. One cup of cooked beet greens contains about 60% of your daily value with low calories, sugars and fat.

To make a green beet salad, simply wash the greens, dress them in sherry and lemon vinegar, and add your favorite salad toppings like dairy-free tomatoes, cucumbers, and feta. To enjoy a dish of warm green beets, sauté them in your pan with a little olive oil and garlic and add hearty vegetables like mushrooms and peppers.

6. Minimalist Baker Beet Cupcakes

Scooch over red Velvet: Get creative by celebrating special occasions with beetroot cupcakes glazed with dairy-free beetroot cream cheese frosting. Beets have a naturally sweet flavor and blend perfectly with anything chocolate, two flavors that are deeply rich. Try Minimalist Baker’s vegan recipe for a healthier cupcake option that mixes melting chocolate, tangy vanilla, and sweet beets and makes your own dairy-free cream cheese frosting with beetroot puree. Show your loved one who eats vegan, is health conscious, or just loves dessert how to make delicious treats with beets.

7. No-bake beet and coconut pie

For a refreshing summer dessert that requires no baking, make this coconut pie with a naturally tinted beetroot filling and a homemade oat crust. You only need 15 minutes to prepare the pie and let the fridge do the rest of the work. Beetroot powder is available online and in most local health food markets. You can also add it to your smoothies for its health benefits and a pretty appearance.

Creative craft ideas to make with beets

1. Beet tie-dye tablecloth

Beets do stain, and chances are you’ll find out the hard way if you’re a beet newbie. However, this is good news for anyone who wants to get creative with fabrics. This fall, make some tie-dye shirts or color your linen tablecloth a pretty reddish-pink color with beets Follow this guide on how to make beet tincture from scratch by bringing beets to a boil, in letting them cool, mixing them in a food processor, straining them and pressing down on the mash so the extracts make as much liquid as possible, the process is much easier than it looks. To be even more creative, add turmeric to the mixture following the same steps as beets.

7. Beetroot lip tint with coconut oil

This fall, fill your makeup cabinet with eco-friendly, cruelty-free products like a homemade beetroot lip stain that gives off a natural blush color. Follow this recipe on how to make zero waste beet lip color with just two ingredients: vibrant beets and coconut oil. This moisturizer is packed with essential vitamins and takes the worry out of putting toxins on your skin. The only downside is that you will have to reapply the lipstick often, since it is made from beets.


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