Thursday, February 18, 2010

Beet Salad

DID YOU KNOW…researchers believe that only about 50% of the elements in foods have been identified. By eating a “fake food” (ie: processed food that has been “fortified”), you are missing out on nutrients that absolutely can not be copied or replicated in any way, shape or form, because they have not even been identified yet! Constantly, new nutrients are being discovered. A good way to choose nutrient dense food is to look at the color. When given a choice, without the benefit of a nutrition information label (like at a restaurant, buffet, grocery store, etc.), choose the option that contains the deepest color and has been altered as little as possible from it’s most natural state.
Beets are a great example of these nutrient-dense, color-rich foods.

One large red beet, raw, coarsely shredded
4-5 large carrots, coarsely shredded
¼ cup onion, finely chopped
olive oil (1 Tbsp)
apple cider vinegar (I like Bragg’s)
2-3 teaspoons dried parsley
Salt & pepper to taste
Combine all ingredients. Serve well chilled. Makes 4 servings.
If you’ve never tried raw beets, forget whatever ideas you may have about what you think they are going to taste like. Their texture is much like a carrot, and their flavor is mild – not sweet like a carrot, but rather “earthy”. Dressed with the cider vinegar, this salad rivals any slaw you’ve ever had. You could use this in place of slaw, or simply as a great, nutrient-dense colorful side dish for any meal. Raw beets improve digestion and are a great source of folate and manganese. They contain nutrient compounds that fortify your body against heart disease, birth defects and certain cancers (especially colon cancer). The deep color evident in some fruits and vegetables are indicative of their nutrient density. In beets, the pigment that provides their color is a strong cancer-fighting agent. Beet fiber is conducive to the reduction of cholesterol and triglyceride levels and an increase in HDL (the “good” cholesterol).
AND DON’T THROW AWAY THOSE LEAVES! I firmly believe that nature provides complete foods for us to eat completely. The nutrients in the leaves of the beets most likely share a synergistic relationship with the beet root, meaning that combining them in one meal provides the best opportunity for their nutrients to work to their highest potential in our bodies. Beet greens are very high in vitamin K and are very low on the glycemic index (actually ranked “0”). Beet greens are great when cut up and added to a vegetable sauté, as a topping for a soup, or finely chopped and added to this salad.
If you have ever had cancer and are concerned about the possibility of its return, OR if you are in a high-risk group for cancer, OR if you are simply looking for ways to fortify your body to be as healthy as it most possibly can be, beets need to be a regular part of your diet.


  1. I Love Beets!! Great recipe Elly! thank you for posting this!

  2. I love beet greens! Just had them for the first time recently, they are great added into just about anything. Great colorful salad here!