We’ve taken one of the season’s favorite and healthiest veggies — antioxidant-rich beets — beyond the boiled beets Grandma used to make. Check out three new ways to get your daily dose of beets in an easy yogurt-and-granola parfait, veggie burger and main-course salad — breakfast, lunch and dinner are served!
Beet-Yogurt Granola Parfait
1 cup gluten-free old-fashioned rolled oats
1/2 cup whole pumpkin seeds
2 tablespoons flax seed meal
1 teaspoon ground cinnamon
1/4 teaspoon salt
5 tablespoons pure maple syrup
5 tablespoons well-stirred creamy almond butter
4 cups plain Greek yogurt
4 cups finely chopped cooked beets
Honey, for drizzling
Preheat the oven to 325 degrees F with a rack in the middle and line a baking sheet with parchment paper. In a large bowl, toss together the oats, pumpkin seeds, flax seed meal, cinnamon and salt.
In a small saucepan over low heat, combine the maple syrup and almond butter. Add to the oat mixture; toss to coat. Spread out on the prepared baking sheet; bake, stirring about every 15 minutes, until toasted and almost dry, about 20 minutes.
To assemble the parfaits, fill four glasses or parfait bowls with half of the yogurt. Top each with some of the granola, some of the beets, a little more granola and a drizzle of honey. Top with the remaining yogurt and beets.
Per serving: Calories 300; Fat 13 g (Saturated 1 g); Cholesterol 0 mg; Sodium 132 mg; Carbohydrate 40 g; Fiber 6 g; Sugars 18 g; Protein 9 g
Beet-Walnut Veggie Burger
1 cup finely shredded carrots
1 cup finely shredded cabbage
1 cup finely shredded raw beets
1 cup cooked quinoa
1/2 cup finely crushed unsweetened rice cereal
1/2 cup finely chopped walnuts
1 small onion, grated or finely chopped
2 tablespoons olive oil
1 teaspoon apple cider vinegar
2 large eggs
1/4 cup chopped cilantro or parsley
1/2 teaspoon salt
1/2 teaspoon pepper
Gluten-free English muffin, toasted, for serving (optional)
Romaine lettuce, for serving
Avocado, sliced, for serving
Tomato, sliced, for serving
In a large bowl, combine the carrots, cabbage, beets, quinoa, cereal, walnuts, onion, olive oil, vinegar, eggs, cilantro, salt and pepper; refrigerate for 30 minutes and shape into 8 burgers.
Preheat the oven to 350 degrees F. Place the burgers on a parchment-lined baking sheet and bake until lightly browned and heated through, about 25 minutes.
Per serving: Calories 385; Fat 12 g (Saturated 2 g); Cholesterol 47 mg; Sodium 411 mg; Carbohydrate 63 g; Fiber 8 g; Sugars 7 g; Protein 8 g
Buckwheat Salad with Shaved Beets, Roasted Poblanos and Avocado Dressing
4 poblano peppers, stemmed and cored
Olive oil, for drizzling
1 cup buckwheat groats, rinsed and drained
2 cups vegetable broth
Salt and pepper
1/2 ripe avocado
1/2 cup fresh cilantro
1/2 cup fresh parsley
1 clove garlic, quartered
1/2 cup nonfat plain yogurt
1/4 cup plus 2 tablespoons water
Juice of 1/2 lime
1/4 teaspoon ground cumin
Raw red beets, thinly sliced
Crumbled feta cheese, for topping (optional)
Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Drizzle olive oil over the peppers and roast until the skins are blistered and the peppers soft, about 1 hour. When the peppers are cool enough to handle, peel and cut into strips.
In a medium saucepan, bring the buckwheat and broth to a boil. Reduce the heat, cover and simmer until tender and the broth is absorbed, about 10 minutes; rinse well with cold water. Season with salt and pepper.
Meanwhile, in a blender, blend together the avocado, cilantro, parsley, garlic, yogurt, water, lime, cumin, 1/2 teaspoon salt and 1/2 teaspoon pepper until smooth; refrigerate. To serve, divide the buckwheat among bowls, top with the roasted poblano peppers, beets and feta; drizzle with avocado dressing.
Per serving: Calories 414; Fat 5 g (Saturated 0.3 g); Cholesterol 0.8 mg; Sodium 67 mg; Carbohydrate 86 g; Fiber 12 g; Sugars 1 g; Protein 16 g
from Healthy Eats – Food Network Healthy Living Blog http://ift.tt/1PHAO7t