Calgary, Alberta, Canada

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A Culinary Nutrition &

Holistic Lifestyle Blog

Got Beets?

July 30, 2016

With a bag full of beets from the Farmers' Market, a Beet Hummus was a "Must-Try!" this week!

 

What I love about hummus (besides its nutritional power!), is the wide variety of ways in which you can alter its flavour.  While particular recipes do without chickpeas altogether, substituting in zucchini or avocado, for example, this Beet Hummus combines both beet and chickpeas, along with tahini, lemon juice, lemon zest, garlic, sea salt, pepper and extra-virgin olive oil.  Another thing I love about hummus?  The majority of the preparation here is left up to your food processor!  A true, culinary must-have!  As such, hummus is a fantastic snack spread to make, in a short period of time, to compliment vegetables, pita chips or crackers.

 

You may view the recipe that inspired me to try this spread here.

 

Tips:

 

  • Due to their ability to stain items they come in contact with, I would recommended handling beets with kitchen gloves

  • When washing beets, wash them gently so as to not tear their skin, retaining all the valuable nutrients contained within the skin of this root vegetable

 

Adaptations I made:

 

  • Rather than roasting the beet required, I chose to slice the beet into 1/4" coins and steam until cooked.  I did keep the skin on upon adding it to the food processor, as the skin of root vegetables is the most nutritious part!

  • I did need more than a pinch of sea salt to notice it in the flavour.  I would recommended adding up to 1 tsp. of sea salt (I used pink, Himalayan sea salt), until it satisfies your liking!

 

A Little Bit About Beets:

 

  • Beets contain phytonutrients (plant nutrients) called “Betalains”, that are highly concentrated both within the skin and flesh of this vegetable

  • Betalains possess anti-oxidant, anti-inflammatory, anti-cancer and detoxification properties, as well as fiber-related benefits

  • The longer beets are cooked, the greater the loss of Betalains (or, the greater the damage caused to the Betalains), so minimal cook time is highly beneficial if possible; steaming the beet in this recipe for 15 minutes or less was ideal!

  • Beets are particularly high in folate and manganese[i]

 

 

ENDNOTE

 

[i] The World’s Healthiest Foods: Beets.  Retrieved March 28, 2016 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=49

 

 

 

 

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