Food and Recipe of the Month: Roasted Beet and Potato Salad

Care of Andrea Howe, of  Beets take the prize for the prettiest and brightest vegetable. Their bright red colour and earthy taste can be a great addition to salads, juices, or roasted on their own. Beets are a root vegetable and are generally harvested at the end of the summer and late fall. Like other root vegetables, they can be stored for many months and be a great addition to our diet in the winter months. Beets have an impressive list of nutrients that provide many benefits to our health! Their bright red colour comes from a pigment called betalain, a unique antioxidant not found in many other red fruits and vegetables. These antioxidants have been seen to have anti-inflammatory effects, and to reduce oxidation in the body. Basically, they can help fight harmful factors in our body that can lead to the development of disease. Beets are also exceptionally high in nitrates, which play a role in lowering blood pressure, enhance exercise performance, and reduce inflammation. Finally, beets are packed full of vitamin C, a powerful antioxidant that is important for immune function and skin repair. While beets contain many benefits, their antioxidant content is what is… Read More

Filed under: elifelines Food of the Month News News from the Toronto Vegetarian Association Nutrition Uncategorised Vegan & Vegetarian Recipes

Valentine’s Beet Pancakes

Care of Ashley Sauve Serves 2 Ingredients 1 tablespoon ground chia or flax seed 1 cup rice flour 2 teaspoons baking powder ½ teaspoon salt ½ teaspoon cinnamon 1 ¼ cups non-dairy milk of choice ¼ cup roasted beet puree ½ teaspoon vanilla extract 2 tablespoons maple syrup 2 teaspoons coconut oil Directions: For beet puree: Preheat oven to 350 C, roast washed beets with skin on until tender (45 minutes or longer depending on the size of the beets). Remove from the oven and let them cool to the touch. Cover your hands with gloves or sandwich bags to protect your nails from being stained red. The skin should slide off easily, use a pairing knife if necessary. Add one small to medium sized beet to blender or food processor and blend until pureed. Add a small amount of water if necessary. For pancakes: In a cup, whisk ground chia or flax seeds with 3 tablespoons of warm water. Let sit until seeds begin to absorb water. In a large bowl sift together rice flour, baking powder, salt and cinnamon. In another bowl whisk together milk, beet puree, vanilla, maple syrup and chia/flax mixture. Create a well in… Read More

Filed under: Eat Veg elifelines Vegan & Vegetarian Recipes Vegetarian Holiday Recipes Vegetarian Meal Ideas

Meet the Beet

Care of Ashley Sauve Beets are often overlooked, however this veggie has a special place in our hearts! In fact one of the earliest recorded uses of beetroot was as an aphrodisiac by Romans. There are many reasons to get beets on your plate this Valentine’s Day. While beets are available in a variety of shades, red beets are most well known and widely available. The pigments that give beetroots their romantic hue are also responsible for a variety of impressive health benefits, including cancer and heart disease prevention. Thanks to the rich concentration of betalain pigments, beets offer anti-oxidant effects which protect against cardiovascular disease and age-related illness such as Alzheimer’s. Beets are also high in phytonutrients with strong anti-inflammatory effects. Since many types of heart disease and even type-2 diabetes are caused by chronic inflammation in the body, beets are a healthy addition to any diet. Perhaps this is why Apollo 18 astronauts dined on beets in 1975. One of the most significant health benefits associated with beetroot is colon cancer prevention because of its high fibre content. While all dietary fibre is important, there is some research indicating that the type of fibre found in beetroot is… Read More

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Roasted Beet, Apple and Arugula Salad with Orange Maple Vinagrette

    Ingredients  2 medium-sized beets 5 cups baby arugula 1 small apple, julienned 1/4 cup chopped walnuts Vinaigrette  1 tbsp light olive oil 1/2 tsp orange zest 2 tbsp freshly-squeezed orange juice 1 tsp balsamic vinegar 1 tsp maple syrup salt and pepper to taste Directions  Preheat oven to 400°F.  Wrap each beet tightly in aluminum foil. Bake for 1-1/2 hours or until a knife goes through smoothly. Allow to cool, then gently remove peel and cut into wedges. In a large bowl, combine baby arugula, julienned apple and walnuts. In a separate bowl, whisk together all vinaigrette ingredients. Add to salad and mix well. Top with beet wedges. Read More

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Food of the Month: Beets

Care of Andrea Gourgy Beets should be on everyone’s shopping list this season—they are economical, versatile and offer an abundance of nutritional benefits. Also known as beetroot, beets date as far back as Roman times, but it wasn’t until the 16th century that they became widely popular. In fact, they were originally cultivated for their leaves (or greens), which can be used on their own in dishes ranging from salads, soups and smoothies. Beets are abundant in phytonutrients, specifically anthocyanins which are responsible for their deep red colour. Anthocyanins are involved in the repair of DNA in the body, and are being studied for their role in cancer and heart disease prevention. Beets are a good source of iron, magnesium and folate. Beet greens in particular are rich in carotenoids, like beta carotene and lutein which have been shown to be key nutrients in chronic disease prevention. Most people are familiar with red beets, but they can also be found in yellow (golden) and white. Look for small or medium-sized beets (they are more tender), and check for firmness and smooth skin. The greens should be removed before storing beets, and they can last about three weeks in a plastic… Read More

Filed under: Eat Veg elifelines Food of the Month Nutrition