I know that beets aren’t normally a kid favourite and they can be pretty earthy tasting, but these vegetables have such a great nutritional profile that including them into your family’s meals and snacks is so beneficial for all involved. If your child doesn’t naturally like beets, you might be wondering how in the world are you going to get them to try them? I promise you it’s effortless to include beets into your meals and snacks….I have some great tips and recipes for you to try and I guarantee at least one will be a hit.
Here are some great quick and effortless ways to incorporate spinach into your family’s diet (see further down for RECIPES):
- Smoothies – I will steam or roast beets, peel, cool in the fridge and add to smoothies. They don’t over power the taste of the smoothie and make it a nice dark pink and bright coloured smoothie that is usually a hit with kids.
- Fresh Juice – I usually use raw beets, peel and juice – but if I have steamed leftover in my fridge I will use them as well. Just like the smoothie, beets don’t overpower the taste and make a pretty dark pink/red drink that is kid friendly (and adult friendly).
- Popsicles and frozen treats – Blend some steamed beets or add beat juice to homemade popsicles for a big boost of nutrients. Try adding some beets to this popsicle recipe!
- Beet slaw – I grate it up and add to salads or rice bowls (or slaw mixtures). If the taste of beets isn’t very appealing to you or your kids, this is a great way to add it to a dish without getting over powering mouthfuls.
- Roasted beets as a side – marinated roasted or steamed beets can be a tasty side dish. You can flavour up beets you have already steamed and use for various purposes throughout the week.
- On Salad or Grains – (rice, quinoa, etc.). This is a great way to add another use to beets you may have steamed for smoothies.
The amazing benefits of beets:
Beets are such a health enhancer for our bodies. They have a cleansing affect on our liver, aid in digestion and support the lymphatic system. Since we are always coming into contact with toxins on a regular basis, beets offer lots of support to help to naturally detox the body. Beets contain many phytonutrients including betanin, which studies show can reduce inflammation (1). Beets contain many antioxidants and nutrients that help boost the immune system, tone the blood and build red blood cells. Some key nutrients in beets include iron, calcium, vitamin C, magnesium, phosphorous, potassium folate, B vitamins and so much more.
Here are some of my family’s effortless ways to enjoy beets:
Pretty in Beet Juice
This is how we use beets most often. I can make the same juice without beets and my kids will have zero interest, add that pretty beet colour (if using red beets) and I have to make sure they don’t drink it all! You can take away or add anything you want, I like to throw in pineapple cores if I have them, fresh parsley and sometimes pears and oranges if I have some that need to be used.
1 raw beet peeled
Handful of greens (spinach, kale, romaine, swiss chard, etc.)
1 lemon peeled
1/2-1 inch piece of ginger peeled
1/2 inch piece of turmeric (optional)
Juice, add ice and water (if desired). If not consuming right away, store in glass bottles (with lids), fill any open space with water to eliminate oxidization.
1 small or 1/2 larger beet that has been cooked (steamed or baked), cooled and skin removed.
1 cup of mixed berries
Handful of baby spinach (or green of choice, I like how mild baby spinach is)
Teaspoon of coconut oil
Tablespoon of ground flax
Tablespoon of hemp hearts
Water (start with a cup and increase if needed – it will depend on whether your fruit is fresh or frozen)
Blend water, spinach and coconut oil. Add in the rest, top with ice and blend. Add more water if needed. I like to make sure I have a good fat in my smoothies to help absorb all the nutrients, if you prefer not to use oil, nut butters or 1/4 avocado are great substitutes.
1 small beet or 1/2 large beet (cooked, cooled and peeled)
1 – 1.5 cups of mixed fruit (if using frozen, let it thaw at least partially)
1/2 cup coconut water
Blend all ingredients in a blender, pour into popsicle moulds and freeze.
I hope you and your family enjoy these super easy recipes and all of the great health benefits of beets as much as we do!
p.s. If you are looking for tips or suggestions regarding introducing new foods or meals to your family, please check out my Family Consultation package that I offer. I would love to help your family on their journey!
This content is not intended to diagnose or treat any diseases. Always consult with your primary care physician or licensed healthcare provider for all diagnosis and treatment of any diseases or conditions, for medications or medical advice as well as before changing your health care regimen.
(1)Betanin attenuates oxidative stress and inflammatory reaction in kidney of paraquat-treated rat. PMID: 25662031 Tan D1, Wang Y2, Bai B1, Yang X2, Han J3.