Monday, December 8, 2014

Beet Recipes: Red Velvet Smoothie and Roasted Beets

Tis' the season!  We learned from Kym's last post of the benefits of beets and exercise.  These two recipes show us how to incorporate more of this seasonal color into our diets.  

Red Velvet Smoothie                                               Serves 1

All you need:
¾ cup 1% milk
½ cup roasted beet cubes (about 1 - 2 whole beets)
3 pitted Medjool dates
2 tablespoons cocoa powder
½ teaspoon vanilla extract
1 scoop chocolate or vanilla whey protein powder
½ teaspoon Truvia
¼ cup instant oats
¾ cup ice cubes
1 tablespoon dried cherries
All you do:
1.      In a blender pitcher, combine milk, beets, dates, cocoa powder, vanilla extract, whey protein powder, Truvia and oats. Blend until smooth, about 2 minutes. 
2.      Add ice cubes and cherries; blend again to reach desired consistency (1-½ to 2 minutes for a smooth texture).
3.      Pour into a serving glass and serve.

Roasted Beets                                                                                    Serves four

Use roasted beets in the smoothie recipe, above, without olive oil, salt and pepper or serve these roasted beets over a baby spinach or arugula salad. Use a simple vinaigrette made with fresh orange juice, orange zest, olive oil and Dijon mustard.  Top with fresh goat cheese, pistachios or sunflower seeds, leftover roasted chicken and thinly sliced fennel.

All you need:
4 medium beets (about 1 pound without greens)
2 tablespoons extra-virgin olive oil
Salt and ground black pepper

All you do:

  1. Adjust an oven rack to the middle position and heat the oven to 400 degrees.  Trim all but about 1 inch of the stems from the beets.  Wash the beets well and remove any dangling roots.  Wrap the beets individually in aluminum foil and place the wrapped beets in a shallow roasting pan or a rimmed baking sheet.  Roast until a skewer inserted into a beet comes out easily, 45 minutes to 1 hour.
  2. Remove the beets from the oven and carefully open the foil packet (make sure to keep your hands and face away from the steam).  When the beets are cool enough to handle, carefully peel off skins.  Slice the beets ¼ inch thick.  Toss the beets, oil, and salt and pepper to taste together in a medium bowl.  Serve warm or at room temperature.

Recipe serves 2

Calories: 455
Calories from fat: 30
Total fat: 3g
Sat. fat: 1.75g
Cholesterol: 30mg
Sodium: 130mg
Total Carbohydrate: 98g
Fiber: 12g
Protein: 19g
Vitamin A: 10% DV
Vitamin C: 5% DV
Calcium: 25% DV

Iron: 15% DV

Kym Wroble RD, LD earned her Bachelor of Science degree in nutrition and dietetics and minored in food science at Dominican University, River Forest, Illinois. She completed the clinical component of her dietetic internship with Iowa State University at Great River Medical Center in Burlington, Iowa. Her previous experience working as a nutrition educator at Scott County WIC provided her with additional focused training in several areas including pregnancy, postpartum wellness, breastfeeding and infant and child nutrition. In June of 2009, Kym completed the CDR Certificate of Training in Adult Weight Management.  Kym is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and the Iowa Dietetic Association.  Additionally, she is also a member of several dietetic practice groups, including the Dietitians in Business and Communications, Food and Culinary Professionals dietetic practice group and the Sports, Cardiovascular and Wellness Nutrition dietetic practice group. She has a particular interest in culinary nutrition and enjoys cooking, baking, recipe modification, and learning about food and wine. She played varsity volleyball at Dominican University and continues to enjoy an active lifestyle jogging, biking and weight training.
Follow Kym Wroble, RD, LD, on Pinterest.