Research Continues to Build on the Benefits
Research continues to build with regard to the benefits of beetroot juice and performance. I’ve posted on the information several times over the years. Nitrates are good therefore we should consume more, right?
Not so fast. I do fear the uneducated and “quick-fix” seeking individuals may seek out the instant gratification of various forms of nitrate supplements. Today’s Dietitian does an excellent job discussing recent beetroot evidence and the potential risks of nitrate use.
My take-home from internalizing all of the beetroot information is, why not eat more beets? At the same rate, why risk taking a nitrate supplement? It makes sense to me to eat this natural awesome food that boosts health and performance. Beets are part of the chard, spinach, and quinoa family, a powerhouse family in terms of nutrition. Beets are flooded with antioxidants and are a natural anti-inflammatory food. They are also a low fat source of carbohydrates to support fueling daily training.
To keep things simple – eat beets! Here is our wonderful golden beet salad Sunday night. It complemented our dinner off the grill….and maybe it will complement my hard workout today 🙂
Arugula Beet Salad
- 3 golden beets, sliced
- 3 garlic cloves, minced
- 1 tbsp. olive oil
- 1/4 c. onion, chopped
- 1/4 c. water
- 1-2 dashes cayenne pepper
- 1/4 tsp. turmeric
- 1/2 tsp. cumin
- 1/2 tsp. stone ground mustard
- black pepper and salt, season to taste
- 2-3 Medjool dates, chopped
- 3 loose cups of baby arugula
- 1-2 tbsp. almonds, chopped
- thinly sliced onion
Over medium heat in a medium-large nonstick skillet sauté the olive oil, garlic, and onion for about 1-2 minutes. Toss in and coat beets in oil mixture and cook for about 2-3 minutes. Add the water, turmeric, cumin, stone ground mustard, a dash or two of cayenne pepper, as well as any additional salt and black pepper to season. Cover and simmer until the beets are nearly soft and most of the water is absorbed. When beets are almost finished add the dates, cooking uncovered another 2-3 minutes.
Place a loose cup of arugula on a salad plate and top it with the warm beet mixture, a few chopped almonds, and several thin slices of onion.
Recipe makes about 3 servings.
Each salad is approximately 113 calories, 1.5 grams of fat, 23 grams of carbohydrate, 4.5 grams of fiber, and 2 grams of protein