Herbed Beets
By MCFM Nutrition Interns
Ingredients
- 6 raw beets, peeled with ends removed and grated
- 3 Tablespoons olive oil
- Juice of 1 lemon, about ¼ cup of juice
- Salt to taste
- 1 small handful fresh basil, or other fresh herb (e.g. oregano), about 2 Tb. chopped
- Optional: add crumbled goat cheese to serve*
Instructions
Remove the ends of the bulb, saving the greens for salad or a cooked greens dish. Use a potato peeler to remove the skin, and grate or coarsely chop using a food processor. Place in bowl. Pour the olive oil, chopped basil, salt and lemon juice in the bowl, mixing to coat the beets. Allow the beets to marinate for 1-2 hours for best results.
If you want to get creative, use a heart shaped cookie cutter to cut the beets into heart shapes. Place a dollop of goat cheese in between two pieces, making a cute “heart beet” sandwich!
Tips!
Beets contain tryptophan, which relaxes the mind and creates a sense of well-being. This is an effect similar to chocolate, but beets allow the sugar to be released into your system gradually.
Remember to use your beet greens! These nutritious leaves are great in soups, salads or quickly sautéed with some olive oil.
Beets are naturally sweeter than most other vegetables. This makes it a great, nutrient and fiber-rich ingredient for juices and smoothies.
*Option not included in nutrition facts.
Nutrition Facts: Serving Size 1/2 cup (191g), Calories 160 (Calories from fat 90), Total Fat 10g (Saturated Fat 1.5g, Trans Fat 0g), Cholesterol 0mg, Sodium 130mg, Total Carbohydrate 17g, Dietary Fiber 5g, Sugars 11g, Protein 3g, Vitamin A 2%, Vitamin C 25%, Calcium 2%, Iron 8%
Nutrition Facts provided by Allina Health.
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