The Superfood That Can’t Be Beet: Beetroot Recipes

With winter in full swing, it is more important than ever to take care of your immune health. Enter, the humble beet.

Beets are a great source of Vitamin C, which is important for good immune function. They also help to lower your blood pressure, can improve brain performance, have anti-inflammatory properties, are low cal, and best of all, look great in almost every dish you put them in. Beets are the superfood that can’t be beat! Below are some delicious and nutritious beet recipes to pick you up from the winter blues this weekend.

Beet, Berry & Apple Smoothie

Category: Breakfast, Lunch, Snack 

Dietary Details: Vegan, Vegetarian, Gluten free, Dairy free, High fibre

Prep time: 10-minutes

Cook time: 0-minutes

Serving Size: 1 cup/serving. The recipe makes 4, 1 cup servings. 

Ingredient	Qty	Alternative	Nutritional Highlights
Beetroot, peeled + quartered	⅓ cup	Beetroot juice	High in Vitamin C, Vitamin A, & Folate, Antioxidants
Strawberries, frozen	1-⅓ cup	Fresh berries instead of frozen	High in Vitamin C & Fibre, Antioxidants
Apple, chopped	1 cup	Apple juice, or apple sauce	High in Vitamin C & Fibre
Ginger, grated	1 tsp	Can be omitted	Antioxidants, Anti-inflammatory properties
Ice cubes	½ cup	Amount may need to be adjusted if using fresh berries	N/A
Water	As needed to change consistency	Coconut milk for a thicker smoothie as well as added sweetness	N/A
Mint	Garnish (optional)	Can be omitted	Anti-inflammatory properties

Instructions:

1. Add beets, strawberries, apple, ginger, and ice to a blender. Add a splash of water (or coconut milk) to cover ice.
2. Blend on high for 15-30s until smooth. 
3. Serve immediately and garnish with mint. Leftovers can be kept in the fridge for up to two days, or frozen into ice cube trays.

Storage Information: Leftovers can be kept in the fridge for up to two days, or frozen into ice cube trays.

Creamy Thai Beet Soup With Tofu

Category: Lunch, Dinner, Side dish, Soup, One pot 

Dietary Details: Vegetarian, Gluten free

Prep time: 10-minutes

Cook time: 30-minutes

Serving Size: 1 cup per serving, recipe makes 6, 1 cup servings

Ingredient	Qty	Alternative	Nutritional Highlights
Olive oil	2 tbsp	Coconut oil	Oleic acid, Antioxidants, Anti-inflammatory properties
Yellow onion, diced	1 cup	Green onion, or chives	Antioxidants, Anti-inflammatory properties
Garlic, minced	2 tbsp	Garlic infused oil	Antimicrobial properties
Ginger, minced	1 tbsp	Can be omitted	Antioxidants, Anti-inflammatory properties
Thai red curry paste	2 tbsp	Can be omitted	Capsaicin, which may have some metabolism benefits
Beets, peeled and chopped	3 cups	Golden beets	High in Vitamin C, Vitamin A, & Folate, Antioxidants
Vegetable stock	4 cups	Choose low sodium when available	Choose a stock with less than 5% of daily value of sodium intake
Yogurt (plain, organic)	1 cup	Coconut milk for added sweetness	High in protein, and probiotics
Lime juice	2 tbsp	Lemon juice, or white vinegar	Vitamin C
Sea salt, to taste	Optional	Can be omitted	Try to limit sodium intake where possible
Ground black pepper, to taste	Optional	Can be omitted	Antioxidants
Shredded coconut	Optional garnish	Substitute for julienned beets	High in fibre
Cilantro	Optional garnish	Can be omitted	Anti-inflammatory properties
Silken tofu (optional, can add to make a complete meal)	Optional	Optional, but adding silken tofu helps to make a complete meal	Good source of protein, iron & calcium

Instructions:

1. Heat olive oil in a dutch oven (or large pan) over medium-high heat. Add the onion and cook until soft, and just starting to brown. Add garlic, ginger, and curry paste, and continue to cook for 1 minute more. 
2. Add beets, and vegetable stock to the pot, bring to a boil, and cover. Turn the heat down to low, and simmer until beets are soft.
3. Use an immersion (hand) blender to blend beets until smooth.  If using tofu, add and blend with the immersion blender. Add yogurt (or coconut milk if you prefer), and lime juice. Stir to combine. Add yogurt (or coconut milk if you prefer), and lime juice. Stir to combine.
4. Season to taste and garnish 

Storage Information: Can be kept in the fridge for up to four days, can also be portioned into freezer-safe containers, and frozen for up to six months.

Beet Hummus

Category: Lunch, Snack, Side dish

Dietary details: Vegan, Vegetarian, Gluten free, High protein

Prep time: 20-minutes

Cook time: 40-minutes

Serving size: ⅓ cup per serving, recipe makes 6, ⅓ cup servings

Ingredient	Qty	Alternative	Nutritional Highlights
Beets, peeled	1 cup	Golden beets	High in Vitamin C, Vitamin A, & Folate, Antioxidants
Garlic, sliced	2 tbsp	Garlic infused oil	Antimicrobial properties
Chickpeas, canned, drained	1 ½ cups	Substitute with dried chickpeas (follow appropriate cooking directions)	High in protein
Tahini	2 tbsp	Can be omitted	High in protein
Olive oil	2 tbsp	Avocado oil	Oleic acid, Antioxidants, Anti inflammatory properties
Lemon juice	2 tbsp	Apple cider vinegar	Vitamin C
Cumin	1 tbsp	Can be omitted	Antioxidants
Sea salt, to taste	To taste	Can be omitted	Try to limit sodium intake where possible
Walnuts (garnish)	¼ cup	Can be omitted	Antioxidants, Omega-3 Fatty acids

Instructions:

1. Preheat the oven to 425°C. Wrap the beets in tin foil along with garlic, and roast until soft, about 40 minutes.
2. Once cool, peel the beets and chop into large pieces.
3. Add beets, garlic, and remaining ingredients, except for the walnuts, and blend until smooth.
4. Add a few tablespoons of warm water, if hummus is not at desired thickness.
5. Garnish with chopped walnuts and serve.

Storage Information: Leftovers can be kept in the fridge for up to a week.

Beet & Bean Burger

Category: Lunch, Dinner, Kid friendly

Dietary detail: Vegan, Vegetarian, High protein, Dairy free, Gluten free

Prep time: 15-minutes

Cook time: 25-minutes

Serving size: 226g/serving, recipe makes 8, 226g servings

Ingredient	Qty	Alternative	Nutritional Highlights
Balsamic Vinegar	1 cup	Balsamic glaze (just skip step one in directions)	Antimicrobial compounds, Antioxidant
Honey	¼ cup	Brown, or caster sugar	Antioxidants, great substitute for table sugar
Quinoa (cooked)	1 cup	Breadcrumbs, or rolled oats	High in protein
Black beans	1 ½ cup	Chickpeas	High in protein
Beets (shredded)	1 ½ cup	Golden beets	High in Vitamin C, Vitamin A, & Folate, Antioxidants
Yellow onion, diced	1 cup	Red onion	Antioxidants, Anti inflammatory properties
Garlic, minced	1 tbsp	Garlic infused olive oil	Antimicrobial properties
Paprika	¼ tsp	Can be omitted	Vitamin A, Antioxidants
Chili powder	½ tsp	Can be omitted	Capsaicin, which may have some metabolism benefits

Instructions:

1. Add balsamic and honey to a small saucepan, and bring to a boil, over medium heat. Bring to a simmer, and continue to cook until the mixture is thick and syrupy about 15 minutes. Remove from heat and allow the mixture to cool for a few minutes.
2. Heat olive oil in a large skillet, over medium-high heat. Add onion and saute until soft, and just beginning to brown. Add garlic and continue to cook for another minute. 
3. Remove skillet from the heat, add black beans and mash until well combined.
4. Transfer mixture to a large mixing bowl, and add remaining ingredients, mixing until thoroughly combined.
5. Lightly oil a large skillet, and place over medium-high heat. Shape mixture into 8 patties, and place in skillet, making sure not to overcrowd the pan.
6. Cook 4-5 minutes per side, or until lightly browned. While patties are cooking, brush on a thin layer of the balsamic reduction. Flip patties and brush the opposite side. 
7. Place patties on hamburger buns (or lettuce wraps!), and top with toppings of choice, (goat cheese and roasted red peppers make great toppings). Drizzle with excess balsamic reduction.

Storage Information: Leftover burgers will keep up to 3 days in the fridge.

Key Contributor: Adam Brooks, School of Nutrition, Ryerson University. Other Contributors: Ruth Burrows, Western University

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