The beauty food winner we are featuring in this blog is…beets!
Many studies attest to the nutritional benefits of beets but many are unaware of its nutritional power. These bright red root vegetables pack a variety of vitamins and minerals rarely found in such high concentrations within one food.
Beets belong to the Chenopod family – along with spinach and chard – and possess an amazing amount of beauty and health-boosting benefits.
The Anti-Aging Power of Beets
Beets are high in folate, vitamins A and C, iron, potassium, manganese, and fiber.
Anti-aging benefits include:
- Skin: They stimulate cell production and repair, which can protect your skin from premature aging and wrinkles. The powerful antioxidants in beets also help fight signs of aging to keep your skin firm and youthful.
- Eyes: Beets are high in carotenoids, which can help prevent macular degeneration related to age, to keep your eyes bright and beautiful.
- Brain: The nitrates in beets stimulate blood flow to the brain, which can help fight age-related dementia and keep you sharp!
- Cardiovascular: The nitrates in beets may also lower blood pressure, according to a British study.
- Support for good health: Beets are a significant source of betalains, which give the root is deep red color. Betalains are not only a powerful antioxidant, but they are also anti-inflammatory and detoxifying.
- Anti-cancer benefits: Studies show that beetroot extract may suppress tumors in multiple organs.
- Detoxification: Beets thin bile, improving liver function and increasing detoxification, one of the biggest factors in boosting beauty from within.
Incorporating Beets Into Your Diet
Many people profess to not like beets, but these ruby colored roots can be incredibly delicious. They are beneficial cooked and raw- if you cook them, you only need to steam them for 15 minutes or so. Or have them raw in a Clean Red juice (one of my faves!), or slice them thinly and eat them raw on a salad or in a slaw.
Try my delicious Clean Red juice, or make the oil-free* delicious recipes below:
* Beauty Detoxers know I limit all oils (even “good” ones like olive oil) since oils are not whole foods found in nature. They have been stripped of fiber. Better sources of Beauty Fats are whole foods such as small amounts of seeds, nuts and avocados.
Ginger, Beet, and Apple Slaw
- 1 teaspoon grated ginger
- 1 pound beets, peeled and grated
- 1 large Granny Smith apple, or similar flavored and textured apple, grated
- 3 tablespoons raw apple cider vinegar
- Dash Celtic sea salt
- 1/8 teaspoon cracked black pepper
- 1 teaspoon low sodium tamari
- Combine ginger, beets and apples in a bowl.
- Whisk together vinegar, sea salt, pepper, and tamari.
- Pour dressing over salad and toss to combine.
Beet and Fennel Salad with Orange Dressing
- One head of green cabbage, shredded
- 1 large bulb of fennel, sliced thinly
- 2 beets, sliced thinly
- 1 cucumber, thinly sliced
- ¼ cup orange juice
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 teaspoon chopped fresh mint
- Stevia, to taste (optional)
- Place cabbage, fennel, beets, and cucumber in a large bowl.
- Whisk together orange juice, lemon juice, mustard, mint, and stevia.
- Pour over vegetables and toss. Serve immediately.
Beet Salad with Tarragon Dressing
- One pound of beets, shredded
- 1 large shallot, very thinly sliced
- Celtic sea salt and fresh cracked pepper to taste
- 2 teaspoons Dijon mustard
- 1 teaspoon fresh water
- 2 tablespoons raw organic apple cider vinegar
- 2 tablespoons minced fresh tarragon
- Place beets and shallot in a bowl and season with pepper and a little Celtic sea salt.
- Whisk together mustard, water, vinegar, and tarragon.
- Toss dressing with salad and serve immediately.
Enjoy! And let me know how you do with your beet-ventures.
Try out my Glowing Green Smoothie recipe for additional ways to detoxify your body. 🙂
how do you steam the beets? what method is used?
Is there a recommended serving size that is best when incorporating more raw beets into your diet? I have tried juicing 2 whole raw beets and 1 apple as well as one beet shaved raw on a salad and in both cases I got a weird, irritated throat feeling that lasted about an hour. I’ve read that because beets are such powerful cleansers, you have to be careful not to overdo it because of the oxalic acid and nitric acid. Thanks!
Love beets! They are one of my fav’s. I also like them with some jalapenos. yummmm
Hi Kimberly,
You meniton your Clean Red Juice in this article…Is there a recipe for it somewhere? I don’t see it in this article…I do have both of your books, is it in any of them?
Thank you,
Jelena
I was so happy when I opened this latest beauty food installment to find beets being featured. I was just eating some that I had recently prepared. Thankyou so much for your commitment to helping others achieve optimal health. You are an inspiration.
Stephanie
Are the beets raw or cooked in those recipes? It’s not entirely clear. Thank you
I am Greek and fresh non processed foods are what I grew up eating. I ve read your first book and it really made sense to me. Right now it’s lent ( I am Greek Orthodox) and you can only eat foods that don’t derive from animals ( vegan) so it is a nice opportunity to detoxify and “reset” my system. My favorite way to eat beets is as a salad. You boil or steam the beets along with the stems and then you cut them in small pieces and add chopped garlic,vinegar, olive oil and salt. It is simple but delicious!
Are the beets cooked for the salads.
I hate the smell and taste of beets. I made the salad dressing with beets and it was amazing…and so pretty! I had a chunk of beet left over so added it to my glowing green smoothie batch which, this time, is reddish-brown. And delicious!!
Thank you so much Kimberly for these wonderful beet salads and dressings. I love beets and, they are so good for you in so many, many ways. I will be trying these recipes soon.. Hugs!!
These recipes look great! Do the yellow / golden beets have the same health benefits?
Hi,
I am a 42 year old single mother of three. I was existing on vanilla lattes, Diet Coke, and red wine. I skipped breakfast most days, had tuna straight from a can with Triscuits for lunch, and ate whatever hellish thing I could find for dinner: most of which was white pasta and rice. I teach English, and my science teaching friends marveled that I was still alive. I drank water when I brushed my teeth. That was it. I am on week two of TRYING this program (blender just arrived yesterday, had my first glowing green smoothie this A.M.), and already I can button a pair of shorts I couldn’t before, and my boyfriend told me just this morning that I looked happy. Did I NOT look happy when I was hopped up on caffeine and artificial ingredients from all the processed food? I guess not. But I am starting to feel better, and I think I’m starting to look better (happy at least), and I’m in. Count me in. 🙂
Hi Kim, I’m loving your new book and recipes and can’t wait to try these. Do you have a beet juice recipe that we can make at home with the vitamix?
Kimberly, great recipes! Are the beats in these cooked/steamed for 15 min? Thank you!
Can you please tell me how to prepare the CLEAN RED juice? Thanks
Are the beets cooked in these recipes?
Also, how do you shred them? Food processor?
Are the beets raw in these recipes? Above
I love your clean red juice @ Glowbio. I would rather make the juice then the salads. Can you post the recipe for it? Thanks
wow wonderful content. I have book marked this.
After reading all about these wonderful things about beets and the Clean Red juice I was ready for a recipe. I don’t eat fresh beets (don’t know how to cook them actually) and was all ready to try the juice, but then no recipe?
I love beets …you cut them like into chunks put into roasting pan son salt pepper a little
Olive oil and roast until tender I hope u try it:-)
Making your own fruit salad is not hard; you just need to prepare its ingredients. And the ingredients used are neither extinct nor hard to find, you can just whip out your wallet and make the march to the nearest grocery store.`
I love beets and would like to try these recipes out, however, I I thought that combining fruit (apple or the orange juice) with vegetables (beet) was improper food combining? I have also heard that it is not okay to combine acids (apple cider vinegar) with starches (beets). I hear so many rules when it comes to food combining that I am just really confused. Can you do a very in-depth post on food combining please?
Is it okay to combine slightly starchy veggies like beets and carrots with acids, like AC-vinegar or tomatoes? Thanks!
That’s a great point Ashley. I get confused myself and would love to hear the answer to this.
Thank you Kimberly! Great info about beets. Glad to hear about how good they are. I like to make “Beetroot Kootu” a recipe from Tamil Nadu, India. Some of the ingredients would be unfamiliar to most Americans but maybe could be found in an Asian or Indian shop. You peel and grate about a pound of beets, finely chop a green chili, and finely chop one onion. Heat a little oil in a pan, toss in some mustard seeds (they should splatter and pop in the hot oil), some curry leaves and some urid dal – let the dal fry just a few seconds until it’s slightly browned. Add the finely chopped onion and green chili and cook, stirring, til the onion is tender and getting translucent. Then add the grated beetroot. Stir it all together, add about 1/4 cup water, cover with a lid, and let it cook just a few minutes. Not too long – you don’t want the beetroot to be limp. The water will evaporate. Take it off the burner and add some salt to taste. Sprinkle with a few tablespoons of coconut powder, and stir in the powder. Enjoy with some cooked rice!
So instead of the green smoothie each day can you do this one each day? The red juice?
I love roasted beets with walnuts, rocket and feta cheese. Delicious!!
Kimberly:
Strong supporter of your books and email information – I am a vegan/raw triathlete, green smoothie gal and own a local vegan/raw food manufacturing company and would love to get your feedback on my Dena’s Fuel For Fitness Beet and Apple Crackers with Orange and Dill. No preservatives, all dehydrated, gluten-free, and no added sugar. Let me know if I can send you samples or you can find our products at Whole Foods in Orange County or Mother’s Market & Kitchen. Keep the great information coming thank you for all of your hard work!
Hi Kimberly,
I want to ask you about something unrelated to your post, Green Coffee (sorry). A friend just sent me a link to a Dr. Oz segment regarding pure Green Coffee supplements and how people are miraculously losing weight taking them. I’m thinking there’s caffeine in even green coffee, and since reading your book and now transitioning from the Radiant Beauty to True Beauty phase, I’m caffeine/dairy/meat-free… I wanted to get your thoughts in this new pure green coffee supplement. When you have a chance, can you please either respond or write a post about it?
Thanks! And thanks for positively changing my life!
XO,
Yvonne
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I just made the Beet, Ginger and Apple slaw – used raw beets – yummy. I ate it with and without the dressing, thought it was fantastic both ways. I also didn’t use ginger, as it is too heating for me.
Thanks, can’t wait to try the others.
Nancy
The usually deep red roots of beetroot are eaten either grilled, boiled, or roasted as a cooked vegetable, cold as a salad after cooking and adding oil and vinegar, or raw and shredded, either alone or combined with any salad vegetable. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe, beet soup, such as borscht, is a popular dish. In Indian cuisine, chopped, cooked, spiced beet is a common side dish. Yellow-coloured beetroots are grown on a very small scale for home consumption.;
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This was great information. I’m considering trying them now after reading this. I haven’t tasted them since I was a kid and I remember I hated them back then and haven’t touched them since, but I think I’ll give them another try. 🙂
I looove beets!!
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We like to scrub our freshly pulled beets, remove the tops and roots, and wrap them in foil. We then roast them of the grill for about 10 minutes. they pop right out of the skin and are DELISH! I can’t wait to try some your salad recipes, as we have a garden with plenty of beets. Sometimes we put the tops in our green smoothies.
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Love this post Thanks for the new receipes love them keep them coming! Xxx Chiara
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Made the “Beet and Fennel Salad With Orange Dressing” and enjoyed it for lunch today. It exceeded my expectations. It is absolutely delicious!! I paired it with avocado & tomato on whole grain toast. Thank you for the recipe!