1 bunch of beets, trimmed and peeled
1 Tbsp butter
1/3 cup water
2 Tbsp balsamic vinegar
salt and pepper to taste
Shred beets (in food processor). Melt butter in a skillet over medium heat. Add shredded beets. Cook and stir until slightly softened, about 5 minutes. Add water, cover. Simmer until beets are completely soft, about 10 minutes. Stir in balsamic vinegar, season with salt and pepper to taste.
INGREDIENTS
3 beets, peeled and diced (about 3 cups)
1 Tbsp olive oil
1/2 tsp salt
1 Tbsp balsamic vinegar
1 Tbsp honey
INSTRUCTIONS
Preheat oven to 425 degrees.
Grease a large baking sheet, set aside. Peel and cut beets into 1/2 inch cubes. Toss beets with olive oil and salt. Spread on baking sheet. Bake for 20 to 30 minutes or until beets are soft to touch, stirring once halfway through. Mix vinegar and honey and drizzle over beets, stirring to coat well. Return to oven for 10 more minutes, stirring once halfway through. Remove and serve warm or cool for storage.
TIPS ON GOOD NUTRITION/GOOD HEALTH
Vinegar: Adding a bit of vinegar to your high-carb meal of pasta, potatoes, or bread can slow down the usual glucose spike and keep you feeling full longer, which can cut down the amount of calories you might consume the rest of the day. A savings of just 200 calories a day can add up to over 20 pounds lost in a year. :)
Vitamin A: Beta-carotene (a.k.a. vitamin A) is good for us in many ways, but to get the best absorption of beta carotene from the foods we eat, foods like tomatoes or broccoli, just add a drizzle of monounsaturated fat (like olive oil).
Iron: Great source of energy, but a bit hard to absorb from our food. Add something rich in vitamin C to your iron-rich food to help with absorption; for instance, adding red peppers to a plate of pasta.
More on iron: Some foods block absorption of iron. Example is the cheese on a hamburger. To get the most iron from the beef, leave off the cheese.
Rice for protein: Red meat and poultry are good sources of protein, but they also bring along saturated fats. A good plant source for protein is rice, but it needs a little help from something like peas to make it a complete protein.
Jo's Veggie Burgers
Cook 1/2 cup quinoa in 1 cup water.
Cook 1 medium peeled and diced sweet potato.
Cool both.
Fry 1/2 cup chopped red pepper in oil of choice for 5 minutes.
Mix all 3 together.
Add:
6 Tb ground flaxseed meal
1 tsp. coconut oil
1/2 tsp pink salt
1 tsp fresh ground black pepper
2 tsp coriander
2 tsp paprika
1/2 tsp cayenne (optional)
1 tsp turmeric
1 tsp dried chives
2 beaten eggs
Preheat oven to 450 degrees. Shape into 4 patties and place on parchment-lined baking sheet. Bake 10 minutes, flip and bake for 10 minutes more.
Thank you, Jo B.
