Golden Beets Fennel and Green Apple Slaw

Golden Beets Fennel and Green Apple Slaw

screen shotWe have a screen shot of a web search about beets. Notice the color of the beets? They are pictures of red beets only.  But beets come in other colors, like purple, orange-yellow (golden beets), yellow, and white varities.

The website The World’s Healthiest Foods state that about 15% of all U.S. adults experience beeturia or a reddening of the urine after eating beets.

They note that this reddening of the urine is not considered harmful, but may be a possible indicator of the need for a visit to the doctor, as this reddening of the urine can be an indicator of iron deficiency, iron excess, or specific problems with iron metabolism (WHFoods).

photo of different types of beets sold at the Whole Foods Market

Different Colors Of Beets At The Whole Foods Market

As we noted at the on start of the article there are different varieties of beets, that range in different colors. Each beet variety with its color provides different benefits from other bets of a different color.

Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to that of dark chocolate.

Golden beets are a good source of potassium and calcium. They also contain vitamin-C which helps prevent fatty build-up and cirrhosis of the liver, among other things.

The crimson-red color of the red beet is due to betalain pigments, such as betanin and betacyanin. Yellow beets are rich in ß-xanthin pigment.

The Chiogga beet (as seen in the photo here to the left – bottom left side) or candy cane variety has alternative red and white concentric whorls on the inside of the beet.

Now for our featured recipe, using golden beets, and here is what you will need.

citrus vinaigrette for Golden Beets Fennel and Green Apple SlawGolden Beets Fennel and Green Apple Slaw

Dressing

3 tablespoons extra virgin olive oil
2-3 tablespoons fresh orange juice
1 tablespoon orange zest
1/2 teaspoon raw honey
1/2 teaspoon Himalayan salt
1/4 teaspoon fresh ground pepper corns

Mix all ingredients above in a small mason jar, cover with lid and shake until combined, set aside.

Salad

1 medium golden beet, shredded

1/2 fennel bulb, chopped

1 medium granny smith apple, skin on, shredded (after shredding – squeeze juice from apple shreds)

1/2 cup chopped cilantro

shredded golden beet, fennel, and green appleIn a medium mixing bowl add dressing. Next add prepared vegetables and cilantro. Mix until well coated. Spoon sald into a serving bowl and garnish with cilantro (optional).

Bowl of Golden Beets Fennel and Green Apple SlawPlate and serve by itself, or with your favorite meat dish.

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Warm Brussels sprouts and Dilled Potato Salad

Warm Brussels Sprouts and Dilled Potato Salad

The high fiber that Brussels sprouts contain can lower cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat.

The vitamins and minerals found in Brussels sprouts, include vitamins C, E, and A, and the mineral manganese.

Brussels sprouts are high in vitamin-K  about 273.5% per 8 ounce. Vitamin-K promotes healthy bones, prevents calcification of body tissues, and also helps as an anti-inflammatory agent, and also essential for brain and nerve function.

Studies have shown it can ward off cancer with only 4 servings a week compared to 10 servings a day of any other vegetable that isn’t part of the family of cruciferous vegetables.

Enjoy the video.

Print a copy of the recipe 

Warm Brussels sprouts and Dilled Potato Salad   

1 lb. baby potatoes, washed, skins left on

10 oz. Brussels sprouts, sliced

6 min-sweet peppers, seeded, diced

4 tbsp. avocado oil, divided

1/3 cup almonds, slivered

1 tsp. dried dill

¼ cup balsamic vinegar infused with pomegranate

½ tsp. salt

Heat oven to 350 degrees

Wash potatoes and roast in oven 25 to 30 minutes. Set aside.

Slice Brussels sprouts and sauté in heated pan with 3 tbsp. avocado oil.

Add slivered almonds and continue to sauté for 4 to 5 minutes.

Add mixture to potatoes. Set aside.

Wash peppers and remove seeds. Dice and add to salad mixture.

Mix in 1 tsp. dry dill. Add balsamic vinegar and 1 tbsp. avocado oil and mix until well incorporated.

Next add 1/2 tsp. salt and mix in well.

Plate and serve with your favorite meat.

 Print a copy of the recipe here

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