1
Alamy
Beet ‘Poke’ Bowl With Sesame-Ginger Dressing
Golden beets, which have a slightly milder flavor than red, join another underappreciated root vegetable, the radish, in this colorful, veggie-packed bowl. Radishes are low in calories, packing less than 20 per cup, according to the USDA, and contain several types of antioxidants, according to anarticle published in 2019 in the journal Nutrients.
Use precooked beets and a bag of shredded cabbage for a quick assembly. And to bump up the amount of protein in this bowl, feel free to add tofu oredamame, or use chickpea rice.
contains Soy, Wheat, Sesame
4.8 out of 6 reviews
SERVES
4
CALORIES PER SERVING
369
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
15 min
TOTAL TIME
45 min
Ingredients
4 medium (red and gold) beets, cubed and steamed (2 cups cubed)
½ medium red cabbage, shredded (2 cups shredded)
2 medium (rainbow) carrots, shaved into strips
6 medium (table and watermelon) radishes, thinly sliced
2 avocados, peeled, pitted, and sliced
2 whole scallions, sliced
3 cups cooked white, brown, or chickpea rice
1 tsp tojarshi or furikake seasoning (optional)
2 tbsp light soy sauce
1 tbsp sesame oil
1 tbsp rice vinegar
1 tsp honey
1 tsp Dijon mustard
2 tsp freshly grated ginger
1 clove garlic, minced
Directions
1 Place cooked beets and cabbage in a medium sized bowl.
2 In a small container, combine all dressing ingredients and whisk until combined.
3 Drizzle vegetables with 3 tbsp ofdressing. Toss and let sit for at least 30 minutes to allow vegetables to absorb flavors. Reserve remaining dressing.
4 Arrange cooked rice, marinated beets and cabbage, avocado slices, shaved carrots, sliced radishes, and sliced scallions into four bowls. Drizzle remaining dressing over the bowls and top with garnishes, if using.
Nutrition Facts
Amount per serving
calories
369
total fat
14g
saturated fat
2.1g
protein
7g
carbohydrates
55g
fiber
9.5g
sugar
10.4g
added sugar
1.6g
sodium
709mg
TAGS:
Soy, Wheat, Sesame, Vegetarian, High-Fiber, Anti-Inflammatory, Lunch, Dinner
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2
Liudmyla Chuhunova/iStock
Dark Chocolate Fudgy Beet Brownies
Beets have a rich history in desserts, given that they were the ingredient that gave red velvet cake its namesake hue, according to theWashington Post. Here, pureed beets halve the fat called for in traditional recipes, add a few grams of filling fiber, and keep the brownies moist for days! To make beet puree, add roasted or steamed beets to a food processor or blender and process until smooth. Leftover puree can be added to smoothies, pancake batter, or pasta sauce.
contains Eggs, Tree Nuts
4.9 out of 7 reviews
SERVES
16
CALORIES PER SERVING
170
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
½ cup cashew butter (or peanut butter)
½ cup beet puree (2 small beets)
½ cup maple syrup (or honey)
2 eggs
1 tsp of vanilla extract
⅓ cup unsweetened cocoa powder
1 tsp of baking powder
¾ cup of dark chocolate chips (70 percent or higher cocoa)
½ cup of chopped walnuts, optional
Directions
1 Preheat oven to 350 degrees F. Lightly grease a 8 x8-inch baking dish with cooking spray or ½ tbsp of canola oil and set aside.
2 In a mixing bowl, whisk together cashew butter, beet puree, maple syrup, eggs, and vanilla extract.
3 Add cocoa powder, baking powder, dark chocolate chips, and walnuts, if using, to the bowl and mix just until combined.
4 Pour brownie mixture evenly into the baking dish. Bake in the preheated oven for 25 minutes. Serve warm or at room temperature.
Nutrition Facts
Amount per serving
calories
170
total fat
11g
saturated fat
4.1g
protein
4g
carbohydrates
18g
fiber
2.2g
sugar
11.5g
added sugar
10.2g
sodium
71mg
TAGS:
Eggs, Tree Nuts, Gluten-free, Vegetarian, Low-Sodium, Family-Friendly, Dessert
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3
iStock
Beet Veggie Slaw With Apple Cider Vinaigrette
You don’t need to cook beets to enjoy them. In fact, a study published in Frontiers in Nutrition in February 2022 found a reduced risk of cardiovascular disease and death by events like heart attacks and strokes was associated with the consumption of raw, but not cooked, vegetables. Raw beets also contain higher amounts of immune supporting vitamin C versus cooked, according to Harvard Health. Try this crunchy raw vegan slaw on its own or add it to a taco, burger, or sandwich. It will last in the fridge covered for oneweek.
5.0 out of 5 reviews
SERVES
5
CALORIES PER SERVING
191
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
15 min
TOTAL TIME
15 min
Ingredients
2 medium raw beets, grated (2 cups)
½ medium red cabbage, shredded (2 cups)
3 large carrots, grated (1 cup)
1 medium green apple, grated (1 cup)
1 tbsp of fresh dill, garnish (optional)
1 tbsp of sesame seeds, garnish (optional)
⅓ cup extra-virgin olive oil
¼ cup apple cider vinegar
1 tsp Dijon mustard
1 tsp honey
½ tsp kosher salt
½ tsp black pepper
½ tsp of ground caraway seeds (optional)
Directions
1 In a large bowl, combine beets, cabbage, carrots, and apple.
2 In a small container, combine all dressing ingredients and whisk together until completely combined. Pour dressing over slaw and toss until all ingredients are thoroughly coated. Garnish with dill and sesame seeds, if using, and serve.
Nutrition Facts
Amount per serving
Serving size1 cup
calories
191
total fat
15g
saturated fat
2g
protein
1.5g
carbohydrates
15g
fiber
3.8g
sugar
9.5g
added sugar
1.2g
sodium
197mg
TAGS:
Diabetes-Friendly, Heart-Healthy, Mediterranean, Gluten-free, Vegetarian, Vegan, Anti-Inflammatory, Quick & Easy, Side Dish
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4
Evgenia Eliseeva/iStock
Beet and Berry Smoothie Bowl
Beets can give your smoothies an appealing bright red color along with adding filling fiber. In this frozen bowl, chia seeds add protein and healthy omega-3 fats to make this an extra satisfying breakfast or post-workout snack. Pro tip: Use frozen fruit. Not only will it save you some money on your grocery bill, but frozen fruit is typically picked at peak freshness so it retains more flavor and nutrients according to Consumer Reports.
contains Dairy
4.8 out of 5 reviews
SERVES
2
CALORIES PER SERVING
275
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
TOTAL TIME
10 min
Ingredients
2 cups frozen whole strawberries
1 banana, fresh or frozen
1 medium cooked beet (or ½ cup beet puree), cooled
1 cup nonfat Greek yogurt, plain or vanilla
2 tbsp chia seeds
½ cup liquid, such as nonfat milk, unsweetened soy milk, almond milk, or oat milk
Blueberries, pomegranate arils, and coconut flakes, for topping (optional)
Directions
1 Combine all ingredients in a blender and blend until smooth but still thick, about 2 to 3 minutes.
2 Pour into a bowl. Sprinkle with blueberries, pomegranate arils and coconut flakes, if using.
Nutrition Facts
Amount per serving
calories
275
total fat
5g
saturated fat
0.7g
protein
19g
carbohydrates
41g
fiber
8.7g
sugar
24g
added sugar
0g
sodium
115mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Gluten-free, Vegetarian, Low-Sodium, High-Fiber, Anti-Inflammatory, Quick & Easy, Breakfast
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5
Harald Walker/Stocksy
Beet-Orange Arugula Salad With Balsamic Dressing
If you haven’t tried roasted beets, you're in for a treat. Roasting beets brings out their sweet flavor and also removes any bitter, earthy taste. Roasting beets also helps retain their nutrients, while boiling or oversteaming them can result in vitamin losses, according to The Ohio State University. This dish is also an excellent source of vitamin C, thanks to the oranges. According to theUSDA, 1 orange contains 82.7 mg of vitamin C, which just about meets your daily vitamin C needs.
contains Dairy
4.0 out of 4 reviews
SERVES
4
CALORIES PER SERVING
302
AUTHOR
Roxana Ehsani, RD, CSSD, LDN
PREP TIME
10 min
COOK TIME
25 min
TOTAL TIME
35 min
Ingredients
3 medium beets, diced
2 tbsp avocado oil
6 cups fresh arugula
2 medium oranges, supremed
⅓ cup of feta cheese, crumbled
½ small red onion, thinly sliced
Zest of 1 orange, garnish (optional)
¼ cup of extra-virgin olive oil
¼ cup balsamic vinegar
½ orange, juiced
½ tsp kosher salt
½ tsp black pepper
Directions
1 Preheat oven to 400 degrees F. Line a baking sheet with aluminum foil. Coat diced beets with 2 tbsp of avocado oil. Place in preheated oven and roast until tender roast for 25 to 30 minutes.
2 Divide arugula among 4 serving plates. Top each evenly withoranges, red onions, feta cheese, and beets.
3 In a small bowl, whisk together dressing ingredients. To serve, pour dressing over salad.
Nutrition Facts
Amount per serving
calories
302
total fat
24g
saturated fat
4.6g
protein
4g
carbohydrates
20g
fiber
3g
sugar
15.1g
added sugar
0g
sodium
315mg
TAGS:
Dairy, Diabetes-Friendly, Heart-Healthy, Mediterranean, Vegetarian, Anti-Inflammatory, Lunch