Feel the Beet!

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It’s Valentine’s Day and you want to show your love without focusing on candy and chocolates. What’s the answer? Beet it! One of the most colourful vegetables in the world, the pink hue of beets can bring the Valentine’s spirit to any meal. Here are a few ideas to try:

Breakfast:

  • Pretty in Pink Smoothie: add one or two peeled beets to a smoothie made with raspberries or strawberries and yogurt, kefir or milk. Hemp hearts can add extra protein, fibre and healthy fats.
  • Pink Pancakes: peel and grate a beet and add to the batter of your favourite whole grain or potato pancakes.

Lunch: 

  • Love Soup: make borscht, a traditional Russian beet soup. Add other veggies like potato and carrot to mellow the flavour for those new to beets and consider pureeing it for a smooth texture. Serve topped with a dollop of Greek yogurt and fresh dill.
  • Beet Hummus: add roasted beets to your favourite hummus recipe (or save time and use store-bought). Serve with veggies for dipping and whole grain pita or crackers.

Dinner: 

  • Valentine’s Mash: add a peeled, chopped beet to your potatoes as you cook them and watch the magic of them turning pink! Serve with beautifully pink wild salmon and pickled red onions.
  • Beet Bowls: add grated beet to your favourite grain bowl, along with other cooked and/or raw veggies and plant-based protein like smoked or baked tofu, tempeh, edamame, nuts or seeds.

Dessert:

  • Okay, maybe we do need a little sweet treat on Valentines! Healthify it with whole grains and beets in mini Red Velvet Beet Cupcakes. Colour the cream cheese frosting with beet juice made by grating and squeezing beets rather than artificial food colouring.

Recipe by Nicole Fetterly, RD

Med Spread

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Eating like they do in countries surrounding the Mediterranean Sea has been shown to have positive effects on chronic disease risk and mental health. The Mediterranean diet is founded in a daily abundance of vegetables, fruit, nuts, seeds, legumes, olive oil and unrefined grains. They also add seafood, poultry, cheese and yogurt a few times per week but limit sweets and meat to occasional consumption. Celebrate the Mediterranean way of eating with your family by filling the table with an assortment of traditional dishes:

  • Hummus—easy to make at home from chickpeas, olive oil, tahini, garlic and lemon (or pick up a locally made one). Also consider trying another dip like Baba Ghanoush, made from roasted eggplant.
  • Feta or goat cheese—experiment with cheeses made from goat or sheep’s milk for variety and flavour.
  • Olives—choose an assortment of different sizes and colours.
  • Veggies—roasted, pureed into dips, tossed in a salad or try mushrooms sautéed in garlic and white wine. Be sure to include 3 or 4 different vegetables.
  • Olive oil—as a dip for bread, drizzled on veggies or legumes—the greener the better for loads of antioxidants called polyphenols.
  • Grain salad—try our recipe for Warm Walnut Barley salad or experiment with other whole grains like farro or millet.
  • Whole grain pita bread—although a refined grain product, many kinds have very few ingredients.
  • Fruit—figs, grapes and dates are nature’s candy and pair well with cheese—enjoy dessert while you’re eating dinner!

Recipe by Nicole Fetterly, RD