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Vegetable of the Week #11: Beets

Think beets are too messy? Beet stains actually wash out much more easily than many other food stains, like watermelon, chocolate, peanut butter, oil, and the list goes on. So pick up some beets and break out that apron to add them to your week's menu!

Beets are generally digested well by those that are sensitive to lectins but not by those who are sensitive to FODMAPs.

Golden and red beets have the same nutritional benefits; the only difference (besides less mess for yellow beets) is the plant pigment. Red beets get their color from betanin, or beetroot red. Golden beets have vulgaxanthin, giving them their deep yellow hue.

Vitamins and minerals found in beets include folate (20% RDI in one serving), magnesium, (6% RDI), potassium (9% RDI), manganese (16% RDI), and iron (4% RDI).

Beets are also a source of nitrates, which when coming from plants are considered to be beneficial. Nitrates are converted to nitric oxide in the body, which lowers blood pressure and can improve exercise tolerance through increasing mitochondrial efficiency.

Beets are delicious when boiled, baked or roasted.

Please enjoy the simple recipe below and have a wonderful day!

Golden Beet Salad


2 large golden beets

3 cups baby arugula or spring mix

1/4 cup slivered almonds, pan toasted

goat cheese, crumbled or buffalo mozzarella broken into small pieces

1/2 cup olive oil, plus extra for drizzling over beets

3 T balsamic vinegar

1 T dijon mustard

1 t salt

1/2 t dried mustard


1. Preheat oven to 350F.

2. Peel and cut beets into bite sized pieces.

3. Scatter beets on foil lined baking sheet and sprinkle with salt and dried mustard.

4. Bake for about 30 minutes or until tender, turning over once during baking.

5. Mix dressing ingredients (olive oil, balsamic and dijon mustard).

6. Combine all.

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