FOOD FOR THOUGHT: JUST BEET IT!
Crimson red, speckled pink, or as golden as
the harvest moon, BEETS are a root vegetable that emits both love and hate
amongst eaters. While commonly consumed in their pickled forms off the salad
bar at your favorite local buffet or cafeteria, beets in all of their wide
varieties of colors, sizes, and forms are incredible power-houses of nutrition!
Like em’ or not, I urge you read on, discover some intriguing tid-bits and
nutrition nuggets about these riveting roots, and try out my recipe for a
decadent dessert that will trick even the pickiest eaters into reaping the
rewards of these jewel-toned beauties!
CROSS-CONTINENT CRUSADER:
The
common beet, or “Beta vulgarus” is a combo vegetable that contains both a root
portion (the meaty, “earthy” tasting part that is often pickled,) as well as
the deep green leaves that retain a beet-red “vein,” or stem system. With origins dating as far back as the
hanging gardens of Babylon (whose name alone sounds magical,) beetroots were originally
used for their medicinal properties by Ancient Romans. Historical records show
that some of the oldest archaeological proofs can trace the beetroot back to
Neolithic communities in the Netherlands, and artifacts have even been found in
the pyramids of Thebes, Egypt!
In
Greece, medleys of beetroot were offered to the sun god Apollo, Hippocrates,
the Father of Medicine, applied it to wounds to speed healing and promote
laxation, and Apicus (an ancient Roman Chef,) wrote about its many culinary
uses in his book “The Art of Cooking.”
Through invasions and exportations, the common beetroot made its way to
the British Isles and Eastern Europe, where pickling/fermenting became popular,
as did the use of its intense color pigments as a natural dye for fabrics.
After World War II, food rations were scarce and thus the form of preservation
(pickling and canning) became prevalent. Hence the reason as to why the most
commonly consumed forms of beetroot in America are of the canned or pickled
varietal.
BEET-STILL MY HEART:<3: o:p="">
1. ANTIOXIDANT POWERHOUSE: Antioxidants
are the opposite of
FREE RADICALS (FR,) instead of
scavenging healthy cells they actually
donate themselves to the bad guys,
allowing the FR to get what
they want without
damaging your body!
a. BETALAIN: The
primary antioxidant found in beets, betalain is what gives beets and other
vegetables like swiss chard and rhubarb their red pigments! This potent
chemical supports PHASE 2 detox, allowing your body to rid itself of those
harmful FR!
-DIFFERENT STROKES? Depending on the variety, the type of
BETALAIN found in beets has alternate health effects!
YELLOW/ORANGE: Contain Betaxanthin, which
supports vision health.
PURPLE/RED: Contain higher concentrations of
Betacyanins, a unique derivative to the compounds found in dark
2. JUST BREATH Beet juice has
a unique concentration of
NITRATES, a compound which
bacteria on our tongue convert
into readily-absorbed forms of
NITRIC OXIDE.
a. Nitric Oxide or
NO dilates blood vessels and allows
more oxygen to
your cells during times of shallow respiration or intense aerobic exercise.
-Increased cell oxygenation allows for more energy
conversion to occur therefore you may be able to work out for longer/harder then you
previously had been!
-
Not only that, but the dilation of your blood
vessels also promotes the circulation of blood to your muscles &
extremities. This means nutrients get to damaged tissues/cells faster,
therefore speedier recovery times!
3. WASTE NOT! Beet greens
are edible so don’t toss them in the
trash the next time you pick up a
bunch! Chock full of trace
minerals like potassium,
magnesium, and iron, they are also rich
in CHLOROPHYLL which is basically
plant-blood!
a. Can’t Stand the
Taste? Hide em’ by pureeing into a
paste and
folding into brownies (yes, I said it!) or add 1 small steamed beet to your
chocolate protein shake in the morning for an extra kick!
b. Beet Greens
have a mild flavor and texture similar to Swiss chard. Simply thinly slice and
toss them in a salad or sauté with some onions and garlic!
SELECTING & STORING:
Beets
thrive in cooler weather, and thus make the Fall the perfect time to reap their
many benefits. Choose roots that are firm to the touch, devoid of any mushy or
soft spots, and whose skin is tight and not shriveled. Always opt for ORGANIC,
and choose bunches whose greens are hydrated, not limp, and dark green. Stems
can be eaten, and while the greens will last 3-7 days in the fridge wrapped in
clean and moist paper towels, the roots can stay in your crisper drawer for up
to 10 days (do not wash unless planning to use.) Grate or chop and eat raw,
roll out your pickling supplies to jar some up, or roast them to bring out
their inherent sweetness!
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See October’s line-up below, and be
sure to snag your spot, as space is limited!
OCTOBER TRUE KITCHEN COOKING CLASS
GUT HEALTH 101
WEDNESDAY, OCTOBER 18TH
6:00-7:30PM
$35.00 (pre-paid) OR $40 (at door)*
Hippocrates, the Father of Medicine
stated, “all disease begins in the gut.” With over 100 trillion bacteria making
up the human MICROBIOME (the environment within each and every one of us
that is home to an array of bacteria,) an imbalance in this immense system can
affect immune, cognitive, hormonal, and even cardiovascular health! Gain
insight into the wonderful world of beneficial bacteria, the many interactions
they have within the body, and how we can maintain the friendly-flora that
reside inside of us through the foods we eat. Welcome the good, crowd out the
bad, and come hungry to this not-to-miss dive into how to attain a good gut!
* Cost of class includes colorful informative handout, all of
the recipes prepared in the class, and of course tasty plates of the food she
whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
RASPBERRY RED VELVET SMOOTHIE
Serves 2
I
know what you are thinking, beets in a dessert? Please, please, please, don’t
knock it until you try it! Red velvet cake is a decadent dessert that is a cake
that contains copious amounts of RED DYE #2 or #4, refined sugar, and
pro-inflammatory vegetable oil (plus cream cheese icing). Here I take similar
flavors and provide you with a recipe that will leave you feeling good after
diving into “dessert.”
2-3 beets, poked with a fork and steamed (No time? Pick up a pack of
LoveBeets organic PLAIN steamed beets.)
1 cup frozen organic raspberries, thawed
1 cup frozen organic cauliflower florets
1 cup organic full fat coconut milk
2 scoops organic protein powder OR collagen
2 tbsp. unsweetened cocoa or cacao powder
2 tbsp. local honey (if preferred)
Place beets, coconut milk, protein powder, and cocoa powder in a
high-powered blender. Puree ingredients in a blender until smooth. Add
raspberries, honey (if using,) and cauliflower and puree until smooth. You may
add unsweetened almond milk or more coconut milk to thin out. Top with cocoa
nibs and sweeten with honey if preferred.
No comments:
Post a Comment