Healthy Living & Prevention in El Paso

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It’s hard to beat the beet!

It’s hard to beat the beet!

24 Aug 2022 by Ted Escobedo   3 min read

Beets are a vibrant and versatile type of vegetable. They’re known for their earthy flavor and aroma. But in addition to bringing a pop of color to your plate, beets are highly nutritious and packed with essential vitamins, minerals, and plant compounds, many of which have medicinal properties. What’s more, they’re delicious and easy to add to your diet in dishes like balsamic roasted beets, hummus, fries, and salads, among many others.
Here are some benefits of beets:
• Beets are loaded with vitamins and minerals yet low in calories and fat. They’re also a good source of several key nutrients, including folate, manganese, and copper.
• Beets contain a high concentration of nitrates, which can help lower your blood pressure levels. This may lead to a reduced risk of heart disease and stroke.
• Eating beets may enhance athletic performance by improving oxygen use and endurance. To maximize their effects, consume them 2–3 hours prior to training or competing.
• Beets may have several anti-inflammatory effects, although further research in humans is needed.
• Beets are a good source of fiber, which benefits your digestive health and reduces the risk of several chronic health conditions.
• Some studies show that certain compounds found in beets could have cancer-fighting properties. Still, further research is needed to better understand this potential connection.
Source: https://www.healthline.com/nutrition/benefits-of-b...





Roasted Beet Salad with Walnuts, Goat Cheese & Honey-Dijon Vinaigrette

Ingredients
For the Vinaigrette
2 tablespoons honey
1½ tablespoons Dijon mustard
3 tablespoons red wine vinegar
1½ tablespoons minced shallots
½ teaspoon salt
¼ teaspoon ground black pepper
¼ cup plus 2 tablespoons vegetable oi

For the Salad
10 ounces mixed greens
About ½ lb. vacuum-packed roasted beets, cut into wedges (see note)
½ cup walnuts, coarsely chopped
3 ounces goat cheese


Vinaigrette Instructions
In a small bowl, whisk together the honey, Dijon mustard, red wine vinegar, shallots, salt and pepper. Whisking constantly, slowly add the oil in a steady stream. (Alternatively, add all the ingredients to a jar, cover with the lid, and shake vigorously to blend.) Taste and adjust seasoning if necessary.

Instructions for the Salad
Place the greens in a large bowl, drizzle with about half of the vinaigrette and toss to combine. Add as much of the remaining vinaigrette as desired and toss again. Arrange the greens on a large platter or divide onto plates, then top with beets, walnuts and goat cheese. Serve immediately.
Note: If you'd like to roast your own beets, you'll need 1 bunch of medium beets (about 3). Preheat oven to 425°F and set an oven rack to the middle position. Wipe or scrub the beets clean, then trim stems down to one inch (leave "tails" on). Place the beets on a large piece of aluminum foil, drizzle with 1 tablespoon olive oil, then wrap foil around the beets to form a neat packet. Roast directly on a rack in the middle of the oven until tender, about 1 hour. Test for doneness by piercing the largest beet with a knife. If it enters easily, it's done. Unwrap the beets and let sit until cool enough to handle. Use your hands or a paring knife to peel the skin, then cut into wedges.
Recipe: https://www.onceuponachef.com/recipes/roasted-beet...




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