Fresh Take: Beets

When it comes to nutrients for cardiovascular health, you might say that beets are hard to beat. Alright, forgive the lame joke—but the sentiment is true. These reddish-purple roots are packed with vitamins and minerals that are great for your heart, blood, and arteries and veins, as well as other systems of the body. Plus, they have a super sweet earthy taste that you’ll love in soups and salads. Beets get their distinctive color from a plant pigment called betacyanin, which helps your body fight carcinogens. And if that bold red hue reminds you of blood—well, that might be appropriate. The nitrate and potassium in beets help lower your blood pressure and improve your blood flow, and the iron is vital for carrying oxygen via your bloodstream to your cells. Additionally, the high vitamin C content in beets helps your body absorb plant-based iron. And folate, a B vitamin found abundantly in beets, is needed for making both red and white blood cells. Studies have even shown that because beets do so much for your blood flow, oxygen transport, and energy production in your cells, regular consumption of these vegetables can improve your exercise performance. Don’t think it’s just your cardiovascular system that benefits from beets. These vegetables also have fiber for a healthy digestive system, phosphorus for repairing tissues and cells, and lutein for protecting your eyes from cataracts and macular degeneration. If you’re looking to incorporate beets into your diet, opt for fresh beets, which have a much stronger flavor than the canned or jarred varieties you often see on store shelves. Beets flourish in cooler temperatures, and their season lasts late into the fall, though they can be grown all winter in milder or warmer climates. When you’re selecting beets from the grocery store or farmers market, look for ones that are firm with a smooth skin and a deep color to them. Ideally, their leaves should look fresh and not wilted. When you examine the beets, look for any bruises or any wet spots or softness that could indicate spoilage.

Once you get the beets home, cut away the leaves before storing. (If you wish, you can store the leaves separately

HEALTH & BEAUTY HEALTH

Fresh Take

BEETS

By Dylan Roche

and use them the way you

Roasted Beet Salad with Wal- nuts and Avocado

INGREDIENTS:

4 cups arugula 4-5 large beets, cut into half-inch pieces 4 avocados, cut into half-inch pieces 1/2 cup crumbled goat cheese 1/4 cup freshly shaved parmesan 1/2 cup candied walnuts 1/2 cup cranberries 1 cup olive oil 1/2 cup balsamic vinegar 1/4 cup honey or maple syrup Salt and pepper to taste

DIRECTIONS:

Combine balsamic vinegar, olive oil, and honey or maple syrup for the dressing. Set aside approximately 1/2 cup for cooking the beets. Toss the cut beets with the half-cup of dressing you set aside. Once they are generously coated, spread the beets evenly across a baking sheet lined with parchment paper. Sprinkle generously with salt and pepper. Heat the oven to 400 degrees F and roast the beets for approximately 45 minutes or until tender. Set the beets aside in the refrigerator to chill for approximately three hours. Assemble the salad with the arugula, avocado, goat cheese, parmesan, walnuts, and cranberries, then toss with the chilled beets and remaining dressing.