So last week it was the green monster muffin. This week it is the Flourless Red Velvet Beet Muffin.
Now I will totally admit to not liking beets – but if I can sneak them in somewhere with out me having to actually eat them then I am all in.
Although beets have the highest sugar content of all vegetables, most people can safely eat beet roots a few times a week (and their greens in unlimited quantities), enjoying not only their sweet, earthy flavor but also their powerhouse nutrients that may improve your health in the following ways.
1.Lower Your Blood Pressure
The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.
2.Boost Your Stamina
The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.
Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It’s also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases. As reported by the World’s Healthiest Foods:
The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.
5.Rich in Valuable Nutrients and Fiber
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
The betalin pigments in beets support your body’s Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.
Eat Your Beet Greens Too
If you simply throw away the green leafy tops to your beets, you’re doing yourself a disservice, as these are among the healthiest part of the plant.
Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6,magnesium, potassium, copper, and manganese, beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron.
Beet greens actually have even more iron than spinach (another leafy green in the same botanical family) as well as a higher nutritional value overall than the beetroot itself. You may be surprised to learn, for instance, that research shows beet greens may:
- Help ward off osteoporosis by boosting bone strength
- Fight Alzheimer’s disease
- Strengthen your immune system by stimulating the production of antibodies and white blood cells
If you’ve never tried beet greens before, don’t let them intimidate you. They can be added raw to vegetable juice or sautéed lightly right along with other greens like spinach and Swiss chard.
So you can see why beets are good for you, but if you are like me or have fussy kids then this is a great way to sneak in some great nutrition without anyone knowing
- 1 cup pureed beets (about 2 beets)
- ½ cup creamy cashew butter
- ½ cup cocoa powder
- ⅛ cup pure maple syrup
- ½ teaspoon baking powder
- ½ teaspoon vanilla extract
- 2 large eggs
- ⅓ cup dairy free or dark chocolate chips
- Preheat the oven to 350 degrees
- Peel the beets and cut in half, then boil for 30 minutes or until soft. OR purchase precooked beets and omit the boiling
- Place the softened beets, cashew butter, cocoa powder, maple syrup, baking powder, and vanilla extract in a food processor or blender and pulse until smooth. Add eggs directly to mixture and blend or pulse for an additional 10 seconds, just until well combined
- Add the chocolate chips
- Pour roughly one heaping tablespoon of batter into each mold of a greased mini muffin pan
- Optional: sprinkle additional chocolate chips on top
- Bake 15-20 min or until center is set