Avenger Fitness Healthy Tip of the Week – July 13th, 2017

By July 13, 2017Uncategorized

“Not Your Grandma’s Boiled Beets…”  — How To Prepare Amazing-Tasting, Macros-Friendly Roasted Beets!

Beets, Brussels sprouts, perhaps broccoli…you mention these wonderfully healthy and nutrient-packed veggies to many folks and they just cringe at the thought of eating them…or even trying your “so called great recipe.”  We at Avenger Fitness assure you, just like with the cauliflower rice recipe last week, IT’S ALL IN THE PREPARATION AND COOKING!  Truly!

It’s beet season so finding some beautiful multi-colored organic beets at your local Fry’s Marketplace, Sprouts, or WholeFoods is an easy task.   And don’t just select the traditional red ones…be adventurous and add color.  Pick a variety of red, yellow, orange.  According to the renown Mayo Clinic, “deeper colors usually mean that fruits and vegetables are richer in phytonutrients including vitamins, minerals and antioxidants. Phytonutrients have been shown to help fight chronic illness, prevent cancer and strengthen the immune system.”  (click here for reference and full article from the Mayo Clinic)

Preparation & Cooking:

Pre-heat your oven to 400 degrees on convection bake…

1.) First remove the stems from the beets and discard.  (if you juice, you may actually use the beet greens for juicing as they are nutrient dense as well).  Use a sharp knife to cut off the very tops of each beet where the stem attaches along with the beet tail.

2.) Next, using veggie wash or simply lemon juice and a vegetable scrub brush, thoroughly clean, scrub and rinse each beet and set aside in a bowl once cleaned.

3.) Using that same sharp utility knife, carefully cut each beet into quarters then eights or sixteenths.  Ideally, for consistent cooking and enjoyment, each beet piece should be about 1/4 inch cubed.  (see pic above)

4.) Place all the cut/cubed beets into an oven-safe cooking dish (make sure to lightly coat the dish with cooking spray first) and then generously apply cooking spray over the beets (this is in place of using copious amounts of coconut or avocado oil which will run up your fat macros!).

5.) Generously apply salt, pepper, and any other favorite herbs or spices.  Using your clean hands, give the beet cubes a good mixing to ensure the cooking spray, salt, pepper and any other seasonings evenly coat the vegetables.

6.) Place the dish of beets into the oven and bake for a solid 30-45 minutes using tongs or spatula to stir the vegetables every so often to ensure even cooking.

The end product will amaze you — a sweet roasted flavor, pleasant texture, and macros-friendly nutrition!  A summer delight!

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