Guide: The Healthiest Foods of All Time (with Recipes) – Red Beets

Red Beets



Why they’re good for you: Beets are a go-to source for folate, which helps metabolize amino acids and is important for pregnant women. Also, their red pigments fight cancer and lower the risk of heart disease.

How to eat them: Roasted beets are a great side dish. Add a dash of goat cheese for an even richer taste.

Serving size: ½ cup cooked

Calories: 37

Recipe: Dr. Janet’s Roasted Beets with Lemon Vinaigrette
Yield: 6 servings

6 beets, trimmed of greens and roots
2 tablespoons extra-virgin olive oil
2 teaspoons fresh lemon juice
1 garlic clove, peeled and minced
1 teaspoon Dijon mustard
¼ teaspoon kosher salt
¼ teaspoon freshly ground black pepper
¼ cup chopped fresh flat-leaf Italian parsley

Spray a baking dish with nonstick cooking spray. Place the beets in the dish and cover tightly with foil. Bake the beets for about 1 hour or until tender when pierced with a fork or thin knife. Remove from oven and allow to cool to the touch. Meanwhile, in a small bowl, whisk together the olive oil, lemon juice, garlic, mustard, salt and pepper for the dressing. When the beets are cool enough to handle, peel and slice the beets, arranging the slices on a platter. Drizzle with vinaigrette and garnish with parsley.

Nutrition per serving (1 beet with 1 teaspoon vinaigrette):
Calories: 69
Fat: 6 g (EPA 0 g, DHA 0 g, ALA < 1 g)
Sodium: 222 mg
Carbohydrates: 4 g
Dietary fiber: 1 g
Sugars: <1 g
Protein: 1 g

Recipe excerpted from Prevent a Second Heart Attack by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, February 2011). To learn more about this book, visit or

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