Just Beet it – Nutrition Post by Christine MacLeod

Beet It!

I’m not talking about MJ or about beating the February Blues – although what you eat can help
that too! 😉

No I’m talking about that beautiful, deep purple root vegetable – The Beet
I love beets, always have. My mom used to make a side dish called Candied Beets with an
orange juice sauce, mmmmm… Maybe that’s where it all began.

Today my go to is always warm roasted beets with salad. Lately I’ve been enjoying salads for
breakfast with beets, grapefruit and blueberries on greens drizzled with a little balsamic vinegar
and splash of maple syrup, Yum!

But my favourite salad is Beet Quinoa Edamame Salad with avocado, pumpkin seeds and a
tangy dressing – recipe below.

Besides their natural deliciousness, what makes beets all the more wonderful are all the
incredible health benefits they also have going for them, that’s a Win Win in my books!
So why should a runner care about beets?

Remember how well the UK athletes did at the Summer Olympics in London? And you guessed
it they credit their team’s success to their consumption of beet juice!

It is believed that the naturally occurring nitrate content in beets boosts energy and endurance
during exercise. Now have I got your interest?

Beets also provide;

• Iron for energy (2.7g per 1c cooked)
• Tryptophan to promote sleep
• Anti-inflammatory properties, provide relief from headaches and arthritis
• Beet greens provide a good source of calcium and vitamin K for bone health
• Health promoting antioxidants for anti-cancer benefit
• Especially great for cleansing the liver and supporting its detox processes
• Crucial role in blood clotting
• Crazy good protection against heart disease, nerve tissue and eye health

There are so many ways to add the goodness of beets to your diet, raw or cooked.

• Top any salad with a generous helping
• Add to soups or stews
• Throw into your smoothie
• Juiced with orange and ginger

Raw beets can be grated or thinly sliced
Simmer in water on the stovetop until tender – keep close watch!
Oven roasted 400F 50-60, peeled and sliced, wrapped in parchment then tin foil
For a delicious protein packed and nutrient dense salad try this!
Roasted Beet Quinoa Edamame Salad
Roasted beets
1/2 cup quinoa, cooked
1/2 cup edamame, steamed, chilled
1/4 avocado, diced
Toasted pumpkin seeds
Bed of greens
3 tbsp Apple cider vinegar
2 tbsp lime juice
2 tbsp olive oil
2 tbsp Maple syrup
1/2 – 1 tsp Dijon, to taste
Blend in magic bullet or shake in jar
Plate greens of choice then layer quinoa, beets, edamame and quinoa.
Drizzle 1-2 tbsp dressing then sprinkle with pumpkin seeds.

Inspired by

Colorful Beet Salad with Carrot, Quinoa & Spinach