roasted beets


Lemony Roasted Beets

Roasted beets are one of my favorite vegetables.

Beets are delicious as they are, but roasting brings out an even sweeter flavor.

This delicious beet recipe combines sweet beets with tart lemon juice and lemon zest.

Roasted vegetables are some of my favorite vegetable side dish recipes. They can be baked alongside other foods and make very easy dinner recipes.

This beets recipe is a great vegetarian side dish and gluten free recipe. It is also a vegan recipe if you omit the feta cheese or use vegan cheese.


Roasted Beets

Prep time:
Cook time:
vegetarian label gluten free label

Ingredients:
6 medium sized beets
6 garlic cloves, thinly sliced
2 tablespoons fresh lemon juice (or to taste) (30 ml)
1/4 teaspoon lemon zest (1 ml)
1/2 teaspoon extra virgin olive oil (2 ml)
pinch of salt
1/4 cup feta cheese (optional)
2 tablespoons sunflower seeds or pumpkin seeds (optional)

Directions:
Preheat oven to 375°F.

Toss all the ingredients together in an 8 inch (20.5 cm) square non-reactive baking dish, except the feta cheese and seeds. Cover the baking dish tightly with foil and roast the beets in a preheated 375°F (190°C) oven for about 40 minutes or until the vegetables are tender. Shake or stir occasionally.

Top with crumbled feta cheese and sunflower seeds or pumpkin seeds.

Serves 4

Variations:
Use multicolored beets as in the image above for beautiful presentation.






Nutrition Analysis for Roasted Beets Recipe:

Amount Per Serving:

Calories 113
Calories from Fat 32
Total Fat 3.6g
Saturated Fat 1.6g
Cholesterol 8mg
Sodium 260mg
Total Carbohydrates 17.8g
Dietary Fiber 3.2g
Sugars 12.6g
Protein 4.5g
Vitamin A 2%
Vitamin C 17%
Calcium 8%
Iron 8%



Organic Fruit of the Month


You will find more vegetable recipes as tasty as these roasted beets here.


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Did You Know?...

Beets are so healthy for us. They are a source of phytonutrients called betalains, which are difficult to get anywhere else.

Betalains have been shown to have antioxidant and anti-inflammatory properties and support in detoxification.

The health properties of betalains are greatly diminished with long cooking times so here are a few suggestions for maintaining the health benefits of beets as much as possible:

  • Use beets raw whenever possible. Raw grated beets are fantastic as an addition to a salad.
  • When you cook beets, try to shorten the cooking time as much as possible. It is recommended that beets be steamed for 15 minutes or roasted for less than one hour to retain as much goodness as possible.

The image of the recipe you see here used multicolored beets, which are getting easier and easier to find, especially during their season in your local farmers markets. Certainly use whatever variety of beets you prefer.

I recommend that we always shop locally first, to get the best in nutrition (the food travels FAR less to get to you) as well as to support your local food producers. Where would we be without them?



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