BRAIN FOOD: BEETS!

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WIM BEETS HEART

Beets have been gaining in popularity as a new super food due to recent studies. The health benefits of adding beets to your diet are significant. Studies show that increasing consumptions of plant foods decrease the risk of obesity, diabetes, heart disease and also increases energy.

Beetroot is a rich source of folate and manganese along with vitamin B-6, magnesium, potassium, zinc, copper and selenium all-important for cognitive thinking.

Researchers at Wake Forest University have found that consuming beet juice can improve oxygenation to the brain, and show signs of slowing down the progression of dementia in older adults. Drinking beet juice as part of a high nitrate diet can improve the blood flow and oxygenation to areas of the brain.

New products containing this highly nutritious food seem to be sprouting up everywhere in juice and smoothie bars.  I really enjoy adding beet juice to my morning drink or for an afternoon pick me up smoothie!

I especially enjoy beets roasted because as they bake they release their juices and caramelize creating a sweet earthy flavor. Pair it with creamy goat cheese and a lemony dressing with an aged balsamic glaze and you are in for a treat!

 Roasted Beet Salad!

a salad beet  #3

6 servings

Make the Balsamic Glaze first

6 servings

1 (16.9-fluid-ounce) bottle balsamic vinegar

Pour the whole bottle into a small saucepan and bring to a boil over high heat.  Lower heat to a medium-high and continue to boil until the vinegar starts to thicken and forms syrup like consistency, about 15 to 20 minutes.  Be careful not to thicken too much, or you will end up with thick black goop.  To test, use a wooden spoon: if the syrup coats the back of the spoon, it is ready to remove from the heat.  Let it cool to room temperature before you store it in the refrigerator.  I use a needle-nose plastic bottle to store my glaze after it has cooled.  It will last up to 2 months in the refrigerator.

To Make The Salad:

WIM BEETS

Ingredients:

½ cup walnuts nuts

2 tablespoon + 1 teaspoons Extra-Virgin Olive Oil

4 pounds beets, red or gold, tops cut off and scrubbed to clean

6 cups baby frisee lettuce or wild arugula, washed spin-dried

½ teaspoon kosher salt

4 tablespoons Shallot Vinaigrette  (Recipe below)

6 ounces goat cheese, rolled into 30 balls the size of small grapes

¼ cup Reduced Balsamic Syrup

¼ cup loosely packed Italian parsley chopped small

Instructions

Place the walnuts nuts in a small dry frying pan and turn the stove to medium-high heat.  Shake the pan back and forth until the nuts have started to turn golden, approximately 5 minutes.  Remove from heat and set aside. (be careful not to burn)

Pour 2 teaspoons of olive oil in the palm of your hand and rub the beets all over to coat adding more oil to the palm of your hands as necessary.  Place the beets on a baking pan whole and bake for 1 hour and 15 minutes, or until tender.  To check for doneness, insert a sharp paring knife through the middle of the thickest part of the beet. If the knife goes through all the way smoothly, the beets are done.  Remove from the oven and cool completely.

Peel the beets under running water and cut them into thin slices.  Arrange 5 slices of the beets on a salad plate in a circle.

In a salad bowl toss the arugula sprinkle kosher salt and add 3 Tablespoons shallot vinaigrette dressing.

Place 1 cup of arugula on top of the beets.

Spread 5 goat-cheese balls around the salad, and top with 3 to 5 pieces of toasted walnuts.

Drizzle 2 teaspoon of balsamic syrup and 1 to 2 teaspoons of olive oil over each serving garnish chopped parsley over top of salad

Repeat the assembly procedure for the other 5 servings.

SHALLOT VINAIGRETTE

1 tablespoon Dijon mustard

1 tablespoon finely chopped shallot

¾ cup extra-virgin olive oil

2 tablespoons rice wine vinegar

1-tablespoon apple cider vinegar

2 tablespoons fresh lemon juice

1-teaspoon kosher salt

Combine the mustard and shallot in a bowl, and whisk in the olive oil slowly.  Continue to whisk to incorporate all the ingredients until smooth.  Add the rice wine vinegar, apple cider vinegar, and lemon juice.  Whisk to blend all the ingredients until smooth.  Add salt.  This vinaigrette will keep in an airtight container for up to a week in the refrigerator.

WIM BEETS 2

Think about it

Always encourage healthy decisions,

Surround yourself with positive people,

Exercise,

Maintain healthy weight,

Get 8 hours of sleep,

Manage stress

and always,always be thankful.

 May your heart be filled with gratitude and your brain filled with wonderment and awe!

What will you do to use your brain to end Alzheimer’s?

http://wipeoutalzheimers.org/big-wall.html

T: Cristinacooks 

F: Cristina Ferrare 

I: Cristina Cooks 

P: Cristina Ferrare 

 

  • dholcomb1

    yummy–I love beets