There’s a reason many home cooks wear a protective apron when handling beets. The vibrant root vegetable was used in the 16th century as a red dye, but their vibrant color points do more than stain properties – they are rich in antioxidants and nutrients. Beets contain a healthy dose of vitamin C, iron, potassium and folate. It’s also a fibrous addition to your meal and offers around three grams in a ¾ cup serving. Some research even suggests consuming beetroot can improve athletic performance due to its nitrate content.
Beyond their nutrition benefits, canned beets are shelf-stable and relatively low-cost. Consider these three recipes using canned beets to level up the antioxidants at your next meal:
- Beet Bruschetta with Yogurt and Pistachios Recipe
- Vibrant Beet Hummus Recipe
- Apple and Beet Salad with Tarragon Vinaigrette Recipe
Beet Bruschetta with Yogurt and Pistachios Recipe – Serves 4
Traditional bruschetta is served up using cherry tomatoes and oregano, but this beet rendition won’t disappoint. Paired with a creamy, orange-infused Greek yogurt and crunchy pistachios, this dish makes for an excellent appetizer.
Ingredients:
- 1 12 oz can beets
- 1 orange
- 1 Tbsp olive oil
- 1/4 cup 2% Greek yogurt
- 1 tsp honey
- 1/4 cup pistachios
- Whole wheat cracker breads
Instructions:
- Drain beets. Finely dice and add to a bowl.
- Remove the skin from an orange using a knife. Set aside a ~1/4 of the orange to juice, then dice the remaining orange the same size as beets. Add to the bowl with beets and add olive oil.
- In a separate bowl, prepare yogurt by adding reserved orange juice and honey. Stir until well combined.
- On a whole wheat cracker or cracker bread, spread 2 tablespoons of yogurt mixture and top with 3 tablespoons of beet bruschetta. Top with 1 tablespoon chopped pistachios.
Vibrant Beet Hummus Recipe – Serves 4
In this recipe, canned beets are blended into heart-healthy and protein-rich hummus for a vibrant result. Pair with a rainbow of veggie dippers for even more health value.
Ingredients:
- 2 15 oz cans chickpeas
- 1 12 oz can beets
- 2 garlic cloves, minced
- 2 Tbsp. olive oil
- Juice from 1 large lemon
- 3/4 cup tahini
- Ice-cold water as needed
- Salt and pepper to taste
- Optional – garnishes such as paprika, chopped parsley and pistachios
Instructions:
- In a blender or food processor, combine lemon juice, garlic and tahini and blend until smooth. Add 2 tablespoons of ice-cold water and blend.
- Add chickpeas and beets and blend until smooth. Slowly drizzle in olive oil to incorporate. Add salt and pepper to taste. Add more ice-cold water to get desired consistency.
- Garnish if desired and serve with cucumbers, peppers, whole-wheat pita or other desired foods.
Apple and Beet Salad with Tarragon Vinaigrette Recipe – Serves 2
Beets add excellent health value to this salad. The pleasant earthiness of beets combines well with the tart goat cheese and crisp apples.
For the salad
Ingredients:
- 4 cups spring mix
- 1 Honeycrisp apple, thinly sliced
- 1/4 cup goat cheese crumbles
- 1/4 cup walnuts
- 1/2 12 oz can sliced beets
- 1 shallot, thinly sliced
Instructions:
- Combine all ingredients and toss with tarragon vinaigrette.
For the tarragon vinaigrette
Ingredients:
- 1/3 cup olive oil
- 1/4 cup red wine vinegar
- 2 Tbsp fresh French tarragon (or 1 tbsp dried)
- 1 clove garlic
- 1 tsp honey
- Salt and pepper to taste
Instructions:
- Combine all ingredients in a blender until smooth. Toss in apple and beet salad.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.
Author: A Healthier Michigan
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
