Healthy Diet - 12

Healthy Diet for July 2 – Can’t Beet ‘Em!

For their color splash and health benefits, beets—both the root and the greens—are hard to beat! Their color is a sure sign of antioxidant benefits.

Fresh or canned, beets are good for you: just 50 calories in a medium-size beet, almost no fat, and a good source of folate, potassium, fiber, and health-promoting antioxidants. Eat fresh beet greens, too—especially now that they’re in season. Compared with the root, a half-cup serving of greens has double the potassium, and it’s high in beta carotene (which forms vitamin A).

Tip: As you prepare beets, wear gloves and use a cutting board so your hands and countertop won’t stain.

Put ruby-colored beets on your table today: sliced or grated fresh beets in stir-fries, beet greens or canned beets in salads.

Mustard-Roasted Vegetable Medley

  • 1 large parsnip, peeled and julienned (cut in thin matchsticks)
  • 1 large carrot, peeled and julienned
  • 1 large beet, peeled and julienned
  • 1 tablespoon prepared mustard
  • 1 1⁄2 teaspoons maple syrup
  • 1 teaspoon oil
  • Salt and pepper to taste

Heat oven to 450°F. Coat a small oven-proof pan with nonstick cooking spray. Toss all ingredients until well combined. Bake, stirring occasionally, about 20 minutes or until vegetables are tender. Makes 2 servings.


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