I DIG Beets! Do you?

I taught a cooking class last night called I DIG BEETS! At this class we discussed the myriad of health benefits from beets, including:

1. Beets help your liver detoxify: The liver is the body’s primary detoxification organ where toxic substances are broken down and eliminated, a process that generates a lot of free radicals. Studies show that beets increase the activity of antioxidant enzymes in the liver, which are critical for protecting the liver cells from being damaged from these toxic substances, ensuring that the liver can keep doing it’s important job of detoxifying.

2. Beets are anti-inflammatory: Beets contain a substance called betaine, which is a metabolite of choline. A study in the American Journal of Clinical Nutrition showed that people whose diets supplied the highest average intake of betaine had levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes.

3. Beets Fight Cancer: The key cancer fighting ingredient in beets is called betacyanin. This is where beets get their lovely color and it has been shown to shrink cancer tumors.

Of course, food is only good for you if you eat it!! So, enjoy this Quinoa and Beets Saute Recipe:

Quinoa and Beets Saute
Serves 4
Preparation Time: 20 minutes
Cooking time: 10 minutes
Equipment needed: Wok or large skillet, food processor

Unlike fried rice, which is mostly grain with a few token veggies, the focus in this recipe is on the vegetables (beets!), with quinoa added for taste and texture. This is such a win-win and a great way to incorporate grains into your diet: when you combine them with lots of vegetables, you get all the yumminess of grains (let’s face it folks, carbs are delicious!) yet it is lower in calories and higher in nutrients.

2 cloves garlic, minced
1 Tablespoon minced ginger (about a 1 inch circle, minced)
2 red or golden beets, grated in a food processor (so good!) or cut into small dice
3 scallions, sliced (both white and green parts)
2 carrots, grated
2 celery stalks, sliced
1 head bok choy, chopped into small pieces
1 Tablespoon unrefined coconut oil
1 Tablespoon tamari (soy sauce)
1 teaspoon toasted sesame oil
1 teaspoon rice wine vinegar
2 cups leftover quinoa, cold
1 cup raw almonds, whole or slivered
Salt and freshly ground pepper to taste

Gather all ingredients and mince garlic and ginger. Grate beets, and slice scallions, carrot and celery. Chop bok choy. Heat coconut oil in a large frying pan or wok. Add the garlic, ginger, beets, scallions, carrots, and celery, stirring for 2 minutes. Add the bok choy and sprinkle in tamari, sesame oil and vinegar, cooking for 5 minutes until greens are wilted.

Add the quinoa and use the back of a wooden spoon to break up the grains and cook until heated through, about 3 minutes. Sprinkle in almonds, season with salt and pepper and serve.

This recipe is from my Healthy Weekly Meal Planning Service: you get 4 healthy recipes, an organized shopping list and coupons to New Leaf Community Markets (for Santa Cruz, CA subscribers) You can try it FREE for a month by going to www.nourishingnutrition.com.

Until next time, Eat Well, Be Well and LOVE Every Bite!
~Jennifer

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