by Karen Roth, MSNC
With autumn upon us, what better time to enjoy seasonal fall vegetables? Beets are one of those vegetables many people shy away from. They seem intimidating. While the preparation calls for a little work, they're worth it for their exceptional nutrient benefits. Beets are an excellent source of folate and potassium. They're also low calorie, with 1 cup of beets coming in at only 75 calories. Here's a recipe you can make that's easy and delicious. (Hint: don't throw out the beet greens!)
BEET & PINE NUT SALAD
1 ½ cup of beets (cooked and peeled)
½ tsp. of salt
2 tbsp. of Olive Your Heart®, natural flavor
1 tbsp. of pine nuts
2 tbsp. of goat cheese
1 tbsp. of balsamic vinegar
Beet greens are similar in texture to Swiss chard and spinach. They are a great nutrient for healthy vision, since they're packed with lutein. They also contain about 800% of your daily requirement for vitamin K, which plays an important role in supporting bone health.
Beet greens contain only 40 calories per cup, and one cup of cooked beet greens provides about 150% of vitamin A, 60% of vitamin C, and 37% of potassium. Try this simple recipe before tossing beet greens into the trash.
BOILED BEET GREEN SALAD
1 bunch of beet greens, thick stems removed
1 tbsp. of Olive Your Heart®, garlic flavor
¼ slice of lemon
¼ tsp. of crushed red pepper
1 tsp. of sesame seeds
Salt and pepper, to taste
Now for another fall favorite – winter squash. You'll find many varieties of this healthy vegetable. One of my favorites is Delicata Squash. It cooks fast, and it's creamy and slightly sweet. The skin is thin, and is even edible if you like. Winter squash is generally low calorie and contains a good amount of folate and other B vitamins, like B-1, B-3, and B-6. Typically, one Delicata Squash is enough for two people. Next time you're in a hurry, consider trying this recipe instead of a potato.
STEAMED SQUASH WITH MAPLE SYRUP
1 Delicata Squash, cut in half long-ways and de-seeded
1 tsp. Olive Your Heart®, natural flavor
1 tsp. maple syrup
Salt, to taste
Cayenne pepper, to taste
Enjoy the new seasonal vegetables coming your way this fall!
The Daily Dose blog features health and wellness articles from Senior Nutritionist & Educator Jolie Root, LPN,LNC; Nutritionist & Educator Laurel Sterling, MA, RDN, CDN; and Featured Guest Blogger Karen Roth, MSNC. Other guest bloggers will also join us.