Energizing, body boosting beet salad
By Mercedes Kay Gold, CNP, CPT
Beets are more than beautiful. This stunning superfood is a humungous holistic hand up from the gorgeous green tops to the root. They contain an array of all-star antioxidants, minerals and vitamins.
They are relatively inexpensive, readily available all year, and for backyard gardeners, easy to grow.
Why beets?
Beets are a nutrient-dense carbohydrate giving you endless energy and with 88 per cent water content, a hydration helper, too. One cup of cooked beets contains approximately 60 calories. They contain fabulous fiber, helping offset naturally occurring sugar. The power of plant-based protein is present, but only three grams per cup and therefore a sensational side dish, not a standalone meal. Beets are rated medium or a 61 on the glycemic index, but their glycemic load is low at five. In a nutshell, beet roots should not negatively impact blood sugar levels. To err on the side of caution, pairing beets with animal-based protein or legumes is added to protection for diabetics.
Beets are fabulous sources of folate, better known as vitamin B9, manganese, vitamin C, and insane for non-heme iron. Iron is your link to energy, as it transports oxygen into red blood cells.
Beets are a bevy of betanin, the reason behind their ruby red color. Yes, orange and yellow hues are equally fabulous for health. These sunshine bulbs contain vulgaxanthin, the antioxidant helping them shine bright like a light. Beets also contain inorganic nitrates and help support nitric oxide in the body. Studies support the positive effects on blood pressure, reducing by up to 3-10 mm Hg over a period of a few hours. Beets are beneficial to overall health.
For my fit friends, there are studies citing the consumption of beets can boost stamina, oxygen, and performance during high-intensity endurance exercise. They are magic to mitochondria, the powerhouse of energy fueling cells.
Beets are breathtakingly beautiful, but tasty, too whether you choose to steam, roast or enjoy juice. They are heavenly in hummus, perfectly pickled, grand with goat cheese, and a green light grated in salads and as toppers for macro bowls and more.
During this sensational summer season while the weather remains warm, this holistic nutritionist chose to make a simple salad grated beet salad with everybody’s favorite backyard buddy, carrots. This outrageous orange veggie is exceptional for eye health and immunity.
Don’t forget the tops can be used from both veggies. Carrot tops are a savvy swap for lettuce and beet greens steamed in lieu of spinach. With the price of fresh produce, fuel the body with top to bottom nutritious love.
Beet salad (Side dish serving four)
Ingredients:
- 2 large beets
- 2 large carrots
- Fresh ginger
- Dijon mustard
- Unpasteurized apple cider vinegar (ACV)
- Sea salt
- Ground pepper
- *2 tablespoons of unpasteurized honey
Directions:
- If you are not using organic produce, soak the whole beets, including tops and carrots in a sink filled with warm water and a few spoons of baking soda to remove pesticides
- Rinse well.
- Cut the ends of the carrots and beets. Set the greens aside to steam for future meal prep or discard for compost. The skin holds trace minerals, I never peel.
- Grate/julienne by hand or use a food processor.
- Place the produce in a bowl.
- Peel and grate 2 tbsp of ginger root.
- In a small bowl, combine grated 2 tbsp ginger, 3 tbsp Dijon mustard, 4 tbsp ACV (or more for a thinner dressing), 1 tsp salt, ½ tsp ground black pepper, and 2 tbsp honey.
- Whisk the dressing and pour it on. Combine well and let it sit in the fridge for at least an hour to soften and flavor.
*Optional for those who aren’t watching sugar intake
Happy holistic eating!
Mercedes Kay Gold is a Certified Personal Trainer and Certified Holistic Nutritionist who loves helping others live their best life when not spending time with her children and grandchildren, Theodore and Aila. She can be reached at mercedeskaygoldfitness@gmail.com
