Fresh Beet Juice Blend

Here’s a delicious beet juice recipe I created this morning. Sometimes you’ll drink a fresh juice and one ingredient may over power the entire juice. Well, this isn’t one of those juices. The beets and carrots adds the sweetness, then the bitter from the kale and parsley combined with the water from the cucumber, helped to balance out the taste. It came out really smooth. This recipe made two portions. Before juicing, make sure you wash and scrub your vegetables. Always use organic produce, if possible. If not, peeling the outer skin helps to reduce your exposure to pesticides.

INGREDIENTS

  1. 1 Large beet
  2. 1 lb Carrots
  3. 1/2 Bundle of parsley
  4. 1 Large cucumber
  5. 3 Kale leaves

enjoy!

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Refueling With Beets

People often ask me, what vegetable should they eat daily? I used to say, organic kale or spinach. Now I tell people to eat beets along with their greens. Eating any form of green vegetables is crucial in any diet, but eating the whole beet plant is a two for one deal. The beet greens are just as edible and highly recommended to eat just like any other green vegetable. According to the whfoods.org, beet greens nutritional intake consist both of fat-soluble vitamins like A and K, as well as water-soluble vitamins like vitamins C and B2.  Beet greens are also packed with vital minerals like calcium, copper, magnesium, manganese and potassium.  In the phytonutrient category, beet greens show special benefits in the area of carotenoid richness. Beets are also naturally sweet so eating the greens will counter balance the sugar in the beets. Instead of tossing the green tops in the garbage, juice them with the beet or sauté a bunch and serve as a side dish.

Video: How Sugar Beets are Turned into Table Sugar

I recently stumbled upon this study done by researchers at Wake Forest University. According to the study, beets contain a high level of dietary nitrite, when ingested nitrite converts into nitric oxide (NO). Don’t get it confused. Nitrite into Nitric Oxide! So, the NO increases the blood flow and oxygen in the body. With this increase of blood flowing to your brain, your performance may be enhanced. This study is fascinating because they also discovered that drinking a beetroot juice supplement before a workout can make the brain of older people look younger. Whether you’re looking for performance enhancements or a younger brain, it’s definitely worth getting your daily doses of beets in.  Another study results were outstanding. Results indicated that beetroot juice given as a single dose or over a few days may improve performance at intermittent, high-intensity efforts with short rest periods.

  1. Muscle recovery after workouts
  2. Improved time trial performance
  3. Decreased cost of work when performing

Thus means you can finish the race or workout feeling less fatigued. Eating beets will increases your body’s endurance. I suggest based off of my research, opt out of the Gatorade and go for beet juice instead. My passion is eating healthy and spreading my knowledge of the importance of eating a nutritional diet, mainly plant-based. It’s been over a year now since I’ve added exercising into my lifestyle. In the beginning, I was exhausted and achy from my workouts. It was difficult to get on a consistent regimen but since I’ve got added beets to my weekly diet, I’ve noticed a positive upward shift in my energy pre and post workouts. I’ve always enjoyed eating and growing beets, and now that I’m working out, I’ve incorporated beets in my daily diet. I juice, shred for salads, or roast in the oven. Beets and their greens are now a staple in my household. If I could only get my two boys to eat it!

Other Health Benefits of Beets

Beets can lower blood pressure; promote eye, respiratory, and bone health; build immunity and increase stamina; and fight premature aging. There’s evidence they may even help prevent cancer. They’re highly nutritious, abundant in phytochemical compounds, low in fat and calories. Beets’ also supports detoxification.

Simple Beet Juice Recipe

  • 1 medium beetroot with the greens
  • 1/2 peeled lemon
  • Small piece of ginger
  • 1 cup of spinach
  • 1 cucumber

Here a little home video of me picking beets from my garden. I hope I was able to inspire you to start eating beet greens.

Sources

        Study:Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts
        Study: Beetroot juice supplementation reduces the oxygen cost of exercise without improving mitochondrial efficiency: but how?
        Study:The Potential Benefits of Red Beetroot Supplementation in Health and Disease
        Study:Effects of Beetroot Juice on Recovery of Muscle Function and Performance between Bouts of Repeated Sprint Exercise
        Beet Greens –whfoods.com

Beet This Fact


     Beets are incredibly delicious, easy to grow, and extremely healthy for you.  Did you know that beet roots has cancer fighting properties?   Beets have long been know as a healthy source of nutrients, but scientific evidence also validates their significance as a defense against cancer. Some research even shows cases of remission in cancer patients who were given high concentrations of beet root. I grew my own this year.  There’s nothing better than picking fresh beets and preparing them as you like. 


     This root vegetable is a good source of iron, potassium, phosphorus, calcium, sulfur  magnesium, iodine, and a number of trace minerals. However, it is the synergy between certain elements found only in specific combinations and concentrations within the beet that give it its cancer-fighting power.  The leaves are also eatable and holds valuable nutrients. While other foods contain iron, the human body is able to assimilate it from the beet root more readily than from almost any other food.  Researchers suspect that there is a catalyst in the beet root that helps the body more easily use the available iron. 

     Beet juice powder is one of the most concentrated forms of the root, with a typical serving size being a teaspoon or two added to 8 ounces of water plus 8 ounces of fresh vegetable juice. Larger dosages may be necessary for those with a cancer diagnosis.  I’ve always enjoyed juicing, eating and cooking with all varieties of beets.  After researching beet powder, I am interested in trying it out. The benefits outweighs the taste, especially if you’re looking for healthy alternatives. I grew up seeing my mother with this red vegetable that made a huge mess. I loved handeling it, but I was one of the haters as a young child.  In my family, there were no excuses, I had to eat it.  Now I’m a mom and I’ve included beets in our diets of course, just more creatively. Beets have an earthy taste. Some people like it or hate it. My advise for the non-likers, smoothies and fresh juices are the best ways to consume vegetables. I juice it and blend it in smoothies for my children. Knowing how to combine the different vegetables to off-set the tastes helps tremendously. 

Here are my favorite beet juice recipes. 

Beet Juice – Granny Dearest 

  • 1 Green Granny Smith Apple
  • 1 Inch piece peeled fresh ginger
  • 3 Medium Carrots 
  • 1 Large beet, peeled
  • 1 Medium orange peeled 

 Beet Juice – Energizer 

  • 1 Large beetroot
  • 1 Medium Gala Apple 
  • 1/2 Piece fresh ginger
  • 2 Cucumbers 
  • 1 bunch of parsley 

Smoothie – Beet Powerhouse 

  • 1 Large beetroot (Juiced) 
  • 2 Ripe bananas 
  • 1 Cup strawberries 
  • 1/2 bunch of fresh/frozen kale
  • 1 Cup ice
  • 1 Cup of coconut milk 
  • 1 tsp of raw honey

I hope you enjoy my recipes, and try to come up with your own combinations. Be adventurous and don’t be intimidated to try new things. 

Resources:  Adapted from “Benefits of beets documented to defeat cancer,” by Johnathan Landsman, at http://naturalhealth365.com


Fresh Beet Juice

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Ingredients:
3 beets
Handful parsley
8 carrots
2 apples
1 pinky length ginger

Beets are high in folate. Foods high in folate supports red blood cell production, helps prevent anemia, and allow nerves to function properly. Folate supports cell production, especially in your skin.

Other excellent sources of folate includes romaine lettuce, spinach, asparagus, broccoli, lentils, cauliflower, turnip greens, mustard greens, parsley, and collard greens.

To read more on the benefits of folate and other food sources check out whfoods.com.