Sliced Beet
Beta vulgarisClinical Encyclopedia
Sliced Beet provides 43 kcal, 1.6g of protein, 9.6g of carbohydrates, and 2.8g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Sliced beets are a nutritious root vegetable known for their vibrant color and earthy flavor. They are rich in essential nutrients and antioxidants, making them a valuable addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Beets can be enjoyed raw in salads, roasted for enhanced sweetness, or boiled. It's best to peel them before cooking to reduce any potential pesticide residue.
Smart Selection & Storage
Choose firm, smooth beets with vibrant color and no soft spots. Smaller beets tend to be sweeter and more tender.
Store beets in the refrigerator in a perforated bag. Remove the greens to prevent moisture loss and store separately.
Myths vs Realities
Healthy Recipes
Beet and Quinoa Salad
This vibrant salad combines sliced beets with protein-rich quinoa and fresh greens for a nutritious meal packed with flavor.
- 1 cup cooked quinoa
- 2 medium sliced beets
- 2 cups mixed greens
- 1/4 cup feta cheese
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, sliced beets, and mixed greens.
- 2. Drizzle with olive oil and balsamic vinegar, then toss gently to combine.
- 3. Top with crumbled feta cheese, season with salt and pepper, and serve immediately.
Roasted Beet Hummus
This colorful twist on traditional hummus features roasted beets for a sweet and earthy flavor, perfect as a dip or spread.
- 1 cup roasted sliced beets
- 1 can chickpeas, drained
- 2 tablespoons tahini
- 2 tablespoons olive oil
- 1 garlic clove
- Juice of 1 lemon
- Salt to taste
- 1. In a food processor, combine roasted sliced beets, chickpeas, tahini, olive oil, garlic, and lemon juice.
- 2. Blend until smooth, adding water as needed to achieve desired consistency.
- 3. Season with salt, then serve with pita chips or fresh vegetables.
Beet and Goat Cheese Tart
A delicious savory tart featuring sliced beets and creamy goat cheese, perfect for a light lunch or appetizer.
- 1 pre-made whole wheat tart crust
- 2 medium sliced beets
- 1/2 cup goat cheese
- 1/4 cup ricotta cheese
- 1 tablespoon fresh thyme
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Arrange the sliced beets in the tart crust, then dollop with goat cheese and ricotta.
- 3. Sprinkle with thyme, season with salt and pepper, and bake for 25-30 minutes until golden.
Beetroot Smoothie Bowl
This vibrant smoothie bowl blends sliced beets with fruits and yogurt, topped with nuts and seeds for a nutritious breakfast.
- 1 cup sliced beets
- 1 banana
- 1/2 cup Greek yogurt
- 1/2 cup almond milk
- 1 tablespoon chia seeds
- Toppings: granola, sliced fruits, nuts
- 1. In a blender, combine sliced beets, banana, Greek yogurt, and almond milk until smooth.
- 2. Pour into a bowl and top with chia seeds, granola, sliced fruits, and nuts.
- 3. Enjoy immediately as a refreshing breakfast or snack.
Beet and Avocado Toast
A nutritious take on avocado toast, featuring sliced beets for added color and flavor, topped with a sprinkle of seeds.
- 2 slices whole grain bread
- 1 ripe avocado
- 1/2 cup sliced beets
- 1 tablespoon pumpkin seeds
- Salt and pepper to taste
- Lemon juice to taste
- 1. Toast the whole grain bread until golden brown.
- 2. Mash the avocado in a bowl and season with salt, pepper, and lemon juice.
- 3. Spread the mashed avocado on the toast and top with sliced beets and pumpkin seeds.
Beet and Apple Slaw
This crunchy slaw combines sliced beets and apples with a tangy dressing, making it a perfect side dish for any meal.
- 2 medium sliced beets
- 1 apple, julienned
- 1/4 cup shredded carrots
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine sliced beets, apple, and shredded carrots.
- 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss to combine, and let sit for 10 minutes before serving.
Beetroot and Lentil Soup
A hearty and nutritious soup that combines sliced beets with lentils and spices, perfect for a comforting meal.
- 2 medium sliced beets
- 1 cup cooked lentils
- 1 onion, diced
- 2 garlic cloves, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add sliced beets, cooked lentils, vegetable broth, and cumin, then bring to a boil.
- 3. Reduce heat and simmer for 20-25 minutes, season with salt and pepper, and serve warm.
Beet and Citrus Salad
A refreshing salad featuring sliced beets and a variety of citrus fruits, dressed with a light vinaigrette.
- 2 medium sliced beets
- 1 orange, segmented
- 1 grapefruit, segmented
- 2 cups arugula
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine sliced beets, orange segments, grapefruit segments, and arugula.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Beetroot Energy Bites
These no-bake energy bites are made with sliced beets, oats, and nuts, making them a perfect healthy snack.
- 1 cup sliced beets, pureed
- 1 cup rolled oats
- 1/2 cup almond butter
- 1/4 cup honey
- 1/4 cup chopped nuts
- 1/4 cup dark chocolate chips
- 1. In a mixing bowl, combine pureed beets, rolled oats, almond butter, honey, chopped nuts, and dark chocolate chips.
- 2. Mix until well combined, then refrigerate for 30 minutes.
- 3. Form into small balls and store in the fridge for a quick snack.
Frequently Asked Questions (FAQ)
Are beets good for weight loss?
Yes, beets are low in calories and high in fiber, which can help promote satiety and support weight loss.
Can I eat beets raw?
Absolutely! Raw beets can be grated into salads or smoothies for added crunch and nutrition.
How do beets affect blood pressure?
Beets contain nitrates that can help dilate blood vessels, potentially lowering blood pressure.
What nutrients are in beets?
Beets are rich in vitamins A, C, and folate, as well as minerals like potassium and magnesium.
Can beets help with liver detoxification?
Yes, beets support liver function and detoxification due to their antioxidant properties.
How should I store fresh beets?
Store fresh beets in the refrigerator in a perforated plastic bag to maintain freshness for up to two weeks.
Are canned beets as nutritious as fresh beets?
Canned beets can be nutritious, but they may contain added sugars or preservatives, so check the label.
Can beets cause allergic reactions?
While rare, some individuals may experience allergic reactions to beets, particularly those with a history of food allergies.