Beautiful Beets

There are lots of wonderful things you can do with beets, and they are a healthy alternative to less healthful side dishes.

By Janice Baker, RD, CDE, CNSC, BC-ADM

Beets are not just the canned pickled vegetable you made faces at when growing up. There are many wonderful health and culinary benefits of beets and now they are one of my favorite foods! Here are some beet facts.

• Beets are not just red. Golden beets are also available and equally nutritious.
• Beets are a good source of fiber, which helps to keep you feeling fuller, longer.
• Beets are a good source of folate, a B vitamin linked with reduction of homocysteine.
• Beets contain nitrous oxide, which turns to nitric acid in the body. Nitric acid relaxes blood vessels, which aids in blood pressure reduction and muscle recovery.
• Beets can be roasted or grilled and served as a side dish or chopped fresh and added to salads.

Here’s one easy way to use beets – in a terrific dip that you can serve with vegetables, pita bread or whole grain crackers.

Beet Hummus Recipe

In a food processor or blender combine:

• 1 lb. cubed cooked beets or 1 can drained  beets (no salt added if possible)
• 1 15-ounce can garbanzo beans, rinsed and drained
• 3 tablespoons each tahini and lemon juice
• 2 cloves garlic, minced (or 2 teaspoons jarred minced garlic)
• ¼ teaspoon salt
• 3 tablespoons canola or olive oil

If desired, swirl in 2 tablespoons plain Greek yogurt

Nutritional Information:

¼ cup serving = 131 calories, 7 grams fat, 0 milligrams cholesterol, 250 milligrams sodium, 15 grams carbohydrates, 4 grams protein