BEETS & all their benefits (+ a recipe)

Beets are not only delicious but also one of the healthiest foods you can eat. Beets come in two different colors; red and yellow. Each color has a slightly different flavor (the yellow is milder). Beets can be cooked and served in so many ways, making it super easy to incorporate into your diet. Here are just some of the MANY health benefits of beets,

  • HIGH in many Vitamins & Minerals including, potassium, magnesium, iron, fiber, vitamins A, B & C, beta โ€“ carotene and folic acid, just to name a few! The high amount of vitamins and minerals in beets helps reduce cholesterol, promote skin health, and can help to treat indigestion, constipation and anemia.
    • Note: Beets are extremely beneficial to women who are pregnant since they contain high levels of B Vitamin Folate which helps the development of the child.
  • Natural CLEANSER & DETOXIFIER! Beets are a natural tonic for the liver, purifier for the blood, and can prevent various forms of cancer. Beets contain properties that fight blood clotting and plague formation which could ultimately lead to heart disease, stroke or a pulmonary embolism.
  • Source of ENERGY. Beets are very low in calories and high in good carbohydrates and natural sugar. This type of sugar releases very slowly (as opposed to the bad sugars), which combined with the carbohydrates, regulates energy levels for longer.

…and now, of course, a recipe to make using beets (which happens to be my all time favorite way to cook them).

Rosemary Roasted Beets
(regular or spiralized)

  

Ingredients:
Beets
Garlic Powder
Rosemary
Sea Salt

Directions:
1. Preheat the oven to 375 degrees.
2. Line a baking tray with tin foil and spray with coconut oil or olive oil.
3. Cut beets into small squares and/or wedges and line them up on the baking sheet. You can also spiralize your beets if you have a spiralizer.
4. Drizzle the beets with coconut oil or olive oil and then sprinkle garlic powder, rosemary and sea salt on the top.
5. Place in the oven for 25 minutes.
6. Serve over greens with crumbled goat cheese and pistachios for an amazing salad or just eat them as is for a perfect side dish ๐Ÿ™‚

Winter Shredded Brussel Sprout & Pecan Salad

Shredded Brussel Sprout & Pecan Salad

brussel salad

Ingredients:

  • Bag of Shredded Brussel Sprouts
  • ยฝ cup of sundried tomatoes โ€“ dried not in oil! (or dried cranberries, if you prefer)
  • 1/3 cup of chopped pecan pieces
  • ยฝ avocado cut into small pieces
  • Garlic Powder

Directions:

  • Preheat the oven to 350 degrees
  • Line a baking sheet with tin foil and spray with olive/coconut oil.
  • Place the shredded brussel sprouts on the sheet, sprinkle with garlic powder, and bake in the oven for ten minutes.
  • Pull out of the oven and sprinkle chopped pecans onto the shredded brussels and place back in the oven for an additional 5 minutes.
  • Remove the mixture from the oven and place in a small bowl โ€“ toss in the sundried tomatoes and cut avocado.
  • Serve and Enjoy ๐Ÿ™‚

EASY Recipe Alert: Dinner in 15 minutes

Ground Turkey (or Chicken) & Veggie Scramble

I love this recipe because it can be made in 10 or 15 minutes and is super EASY (and the cleanup is easy as well!) It packs protein, veggies and good fats into one perfect dinner dish. This recipe can easily be adapted and changed by switching different vegetables and greens for a different flavor.

To make this recipe vegetarian swap turkey for tofu or two different types of beans.

ground turkey recipe

Ingredients:

1 package of 99% lean ground turkey or chicken
2-3 handfuls of spinach or kale
2 tbs of sundried tomatoes
1 cup of sliced mushrooms
garlic powder & rosemary for seasoning
1 handful of mozzarella or shredded parmesan cheese

Optional: add diced onions or garlic

Directions:

Heat stove to medium heat โ€“ spray skillet with coconut or olive oil.

Add ground turkey and cook about halfway through on one side before using a spatula to separate the turkey into smaller pieces.

Add in the mushrooms, kale or spinach, and sundried tomatoes and cook the turkey all the way through.

Turn up the heat a notch to brown the turkey and add the seasonings and cheese โ€“ mix around until you have a nice scramble.

Serve over greens or with a side of roasted vegetables or simply enjoy as a full meal ๐Ÿ™‚

Spotlight on Sweet Potatoes

Sweet Potatoes, one of my favorite foods!

sweet-potatoes-2

Here are 5 facts on why you should ditch the white potato and swap this superfood in:

  1. Beta Carotene – essential nutrient which aids in growth & development as well as improves immune function.
  2. Fiber and Complex Carbohydrate – you know the drill with fiber which helps with digestive function and complex carbs take longer to digest which means they fuel your body much longer.
  3. Vitamins galore: high levels of Vitamins A, C, manganese, calcium, potassium and iron!
  4. Low Glycemic – this means that your glucose levels do not increase after eating (aka you do not have a sugar spike).
  5. Named one of the Clean 15 produce – this means that they have been deemed to haveย ย little to no traces of pesticides meaning they are safe to consume in non-organic form.

There are tons of sweet potato varieties as well โ€“ even sweet potatoes that are purple, garnet and white but pack the same nutritional value. My recent favorite discovery is the Murasaki variety (thanks to Trader Joeโ€™s); it is purple skinned sweet potato on the outside and a cream color on the inside. This variety is just as sweet but also has a slight chestnut flavor โ€“ perfect for fall!

sweet potatoes

 

What is my favorite way to eat sweet potatoes? Check out this easy recipe below โ€“ satisfies that sweet potato fries craving ๐Ÿ˜‰

Cubed and Roasted Sweet Potatoes

sweetpots

Ingredients:

Sweet Potatoes โ€“ adjust number based on # of ppl serving
Coconut Oil (easier in spray form)
Garlic powder
Salt & Pepper

Directions:

Preheat oven to 400 degrees and place the sweet potatoes (whole) inside. Cook for about 15-20 minutes just so they are soft enough to easily cut through.

In the meantime, place some tinfoil on a baking tray and spray with coconut oil.

Pull out the potatoes and cut into small cube sized pieces and lay out on the tray. Spray again with coconut oil and then sprinkle on garlic powder, salt and pepper.

Bake in the oven for another ten minutes then switch to broil for 5 to 10 minutes or until the sweet potatoes are golden brown and crispy.

Serve and enjoy!