Power-Boosting Beets

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
57%
Power-Boosting Beets
45 min.
1
512kcal

Suggestions


Welcome to a vibrant journey of taste and health with our Power-Boosting Beets recipe! This delightful side dish not only adds a splash of color to your plate but also packs a punch of nutrition to fuel your day. If you're looking for a quick and easy way to enhance your meals while keeping them vegetarian, vegan, gluten-free, and dairy-free, this recipe is perfect for you.

Beets are the star of this dish, renowned for their natural sweetness and incredible health benefits. They contain essential nutrients like folate, vitamin C, and potassium, which are vital for maintaining blood pressure and supporting nerve function. Additionally, beets deliver a significant energy boost, making them an excellent choice for anyone needing an extra spark, especially as they provide the equivalent of one teaspoon of natural fruit sugar in just a small serving.

Complemented by the fresh flavors of carrots, celery, and cucumber, this recipe comes together as a refreshing juice that's both satisfying and revitalizing. With the added crunch of finely ground walnuts for texture, each sip is filled with vibrant flavors and a wealth of health benefits. Perfect for a light lunch or a side dish at dinner, the Power-Boosting Beets will surely impress your health-conscious friends and family. Dive into the world of juicing, and let this invigorating recipe energize your culinary adventures!

Ingredients

  •  beets halved
  • large carrots halved
  •  celery stalks halved
  • inch cucumber 
  •  apples such as pippin, halved
  • 0.3 cup walnut pieces finely

Equipment

  • toothpicks
  • juicer

Directions

  1. Mix it up
  2. Cut two wafer-thin slices off one of the beet halves and reserve. Feed the beet and carrots, then the celery and cucumber, and finally the apples through a juicer. Stir in the walnuts. Fill a glass halfway with ice (if using), then pour in the juice. Thread the beet slices through a toothpick, lay it on top of the glass, and serve immediately.
  3. Sweet beet
  4. Beet has one of the highest sugar levels of any vegetable, with the equivalent of 1 teaspoon of natural fruit sugar in each 4-ounce portion of beets, so it gives a great energy boost. It also contains folates, vitamin C, and potassium, which help to regulate blood pressure and nerve function.
  5. Reprinted with permission from The Juice Bar: 80 Recipes to Boost Health by Sara Lewis. Photographs by Haraala Hamilton. Copyright © Parragon Books Ltd 201
  6. Published by Love Food, an imprint of Parragon Books Ltd.

Nutrition Facts

Calories512kcal
Protein6.79%
Fat32.85%
Carbs60.36%

Properties

Glycemic Index
209.83
Glycemic Load
25.4
Inflammation Score
-10
Nutrition Score
30.259565239367%

Flavonoids

Cyanidin
6.51mg
Peonidin
0.07mg
Catechin
4.73mg
Epigallocatechin
0.95mg
Epicatechin
27.41mg
Epicatechin 3-gallate
0.04mg
Epigallocatechin 3-gallate
0.69mg
Apigenin
0.23mg
Luteolin
1.29mg
Kaempferol
0.87mg
Myricetin
0.06mg
Quercetin
15.14mg

Nutrients percent of daily need

Calories:511.86kcal
25.59%
Fat:20.34g
31.29%
Saturated Fat:1.99g
12.43%
Carbohydrates:84.06g
28.02%
Net Carbohydrates:64.58g
23.48%
Sugar:56.71g
63.01%
Cholesterol:0mg
0%
Sodium:238.01mg
10.35%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.46g
18.91%
Vitamin A:24352.75IU
487.05%
Manganese:1.88mg
94.17%
Fiber:19.48g
77.93%
Folate:249.3µg
62.32%
Potassium:1539.98mg
44%
Vitamin C:34.07mg
41.29%
Copper:0.76mg
37.88%
Vitamin B6:0.62mg
31.17%
Magnesium:120.9mg
30.23%
Vitamin K:30.84µg
29.37%
Phosphorus:260.23mg
26.02%
Vitamin B1:0.31mg
20.72%
Vitamin B2:0.29mg
17.26%
Iron:3.06mg
17%
Zinc:1.99mg
13.25%
Vitamin B3:2.65mg
13.25%
Calcium:128.18mg
12.82%
Vitamin E:1.9mg
12.66%
Vitamin B5:1.07mg
10.68%
Selenium:2.76µg
3.95%
Source:Epicurious