Archives for posts with tag: beets

beet endive apple saladThis salad makes a refreshing side dish for a summer barbecue. Beets are high in fibre and folate, endives are rich in vitamin A and apples are a source of vitamin C.

Ingredients:

2 medium-sized beets, peeled and cut into matchsticks

1 medium apple, peeled, cored and cut into matchsticks

1 cup thinly sliced endive

1 tablespoon olive oil

2 tablespoons red wine vinegar

1/2 teaspoon honey

salt and pepper to taste

Directions:

Toss the vegetables together in a medium-sized bowl. In a small bowl, whisk the olive oil, vinegar, honey, salt and pepper. Pour the dressing over the vegetables and toss to coat. Serves 4.

Nutrition (per serving, or 1/4 of the recipe):

  • Calories: 90
  • Carbs: 14 g
  • Protein: 1.2 g
  • Fat: 3.7 g
  • Fibre: 3.2 g
  • Folate: 22% DV
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roasted root vegetablesRoasted root vegetables are a more colorful and nutritious alternative to mashed potatoes. They are simple to make and are a rich source of nutrients including vitamin A, vitamin C and fibre.

Ingredients:

2 sweet potatoes (orange or white), peeled and chopped

4 carrots, peeled and chopped

3 medium sized potatoes, chopped

3 beets, peeled and chopped

2 parsnips, peeled and chopped

6 cloves garlic, peeled and halved

4 shallots, halved, or one small onion, chopped in large pieces

2 tbsp olive or vegetable oil

1 tbsp rosemary

1/2 tsp each salt and pepper

Directions:

Place all vegetables in a bowl. Vegetables should be chopped into 3/4 inch (2 cm) pieces. Toss with oil, rosemary, salt and pepper. Place on a large rimmed baking sheet. Roast in a 400°F oven until tender and browned (about 40 minutes). Stir once or twice during cooking. Serves 8.

Nutrition (per serving or 1/8 of the recipe):

  • Calories: 130
  • Carbs: 25 g
  • Protein: 2.5 g
  • Fat: 2 g
  • Fibre: 4 g