Roasted Beet Citrus Salad

featured recipe five for friday wfpb Jun 24, 2022
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My Favorite Fruit or Vegetable of the week - Beets


The peak season for beets is generally mid-summer through late fall — but they can be cold stored (like apples) and in most regions, are readily available through the winter.


They’re low in calories yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all of the vitamins and minerals your body needs.


Beets boast an impressive nutritional profile.

Here’s an overview of the nutrients found in a 3.5-ounce (100-gram) serving of steamed beets: 


Calories: 44

Protein: 1.7 grams

Fat: 0.2 grams

Carbs: 10 grams

Fiber: 2 grams

Folate: 20% of the Daily Value (DV)

Manganese: 14% of the DV

Copper: 8% of the DV

Potassium: 7% of the DV

Magnesium: 6% of the DV

Vitamin C: 4% of the DV

Vitamin B6: 4% of the DV

Iron: 4% of the DV


Beets are Superfoods


Studies have shown that beets have the ability to decrease elevated blood pressure levels, which are a major risk factor for heart disease.


In fact, some studies show that beetroot juice could significantly lower levels of both systolic and diastolic blood pressure 


The effect appears to be greater for systolic blood pressure, which is the pressure when your heart contracts, rather than diastolic blood pressure, which is the pressure when your heart is relaxed. (According to Healthline) 


Raw beets seem to be more potent than cooked ones. 

These blood-pressure-lowering effects of beets are likely due to the high concentration of nitrates.

If you have been following my program you know I talk a lot about nitric oxide.


Plant-based nitrates are converted into nitric oxide, a molecule that dilates blood vessels and causes blood pressure levels to drop and increase physical performance.


Sorry guys no nitrites from cold cuts, these nitrates are bad for our colon.


Plant-based nitrates on the other hand are incredibly healthy for us.


Keep in mind that the blood pressure-lowering effect of beets is only temporary.



Therefore you need to consume them regularly to experience heart-health benefits over the long term


Eating beets may enhance athletic performance by improving oxygen use and endurance. Beet juice seems to be especially effective. Eat beets or drink beet juice 2–3 hours before your training or competing. 


Beets contain pigments called betalains, which possess a number of anti-inflammatory properties


One study in 24 people with high blood pressure found that consuming 8.5 ounces (250 mL) of beet juice for 2 weeks significantly reduced several markers of inflammation.


Plus, another study in people with osteoarthritis — a condition that causes inflammation in the joints — showed that betalain capsules made with beetroot extract reduced pain and discomfort.


Still, more studies in humans are needed to determine whether enjoying beets in normal amounts as part of a healthy diet may provide the same anti-inflammatory benefits.

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source 

This can promote digestive health, keep you regular, and prevent digestive conditions like constipation, inflammatory bowel disease (IBS), and diverticulitis 

Moreover, fiber has been linked to a reduced risk of chronic diseases, including colon cancer, heart disease, and type 2 diabetes 


Beets are high in water, moderate in fiber and protein, and low in calories.


All of these properties can balance your energy intake and improve your diet quality.


Cooking with Beets

Beets are not only nutritious but also incredibly delicious and easy to incorporate into your diet.


By including beets in your daily diet such as in smoothies, salads, or sauteed veggies, you can easily increase your intake of nutrients to improve the quality of your diet


You can juice, roast, steam, or pickle them.


For a convenient option, you can purchase them precooked and canned.


You can even enjoy them raw, either sliced thinly or grated.


Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible.


Because dietary nitrates are water-soluble, it’s best to avoid boiling beets if you’d like to maximize their nitrate content.


Also when boiling beets, you’ll lose a lot of nutrients into the water.


Steaming or roasting will retain most nutrients.


Here are some delicious and interesting ways to add more beets to your diet:



Grated beets make a flavorful and colorful addition to coleslaw or other salads.






Beets blended with plant-based yogurt and fresh garlic make a delicious, healthy, and colorful dip.


Juice and Smoothies

Fresh beetroot juice is typically better than store-bought versions, which can be high in added sugar and contain only a small amount of beets.


Beet tops (Leaves)



Cook them the same way you would prepare spinach.


Roast beets whole with skin on in a 350°F oven for 50-60 minutes or until they’re fork-tender. Then peel once they are cooled out.


Then cut them into wedges and add them to salads, stews or marinate them in a lime vinaigrette. 

Choose beets that feel heavy for their size with green tops still attached.


Beets are highly nutritious and loaded with health-promoting properties.


They can support the health of your brain, heart, and digestive system, be a great addition to a balanced diet, boost athletic performance, help alleviate inflammation, and possibly slow the growth of cancer cells.



Storing Beets

Beetroot can be stored loose in your fridge’s veggie drawer for at least two to three weeks, or longer. The greens are far more delicate and should be cooked within two or three days of purchase; cut greens from the roots and store in a damp towel or unsealed bag in the fridge.



Source: Foodprint   Healthline


Roasted Beet Citrus Salad




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