Beets are more than just a colorful addition to your plate—they're packed with health benefits that can support your overall well-being. Rich in essential nutrients like fiber, folate, and vitamin C, beets can help improve heart health, boost your immune system, and enhance brain function. One of the most impressive health benefits of beets is their high nitrate content. Nitrates, which are converted into nitric oxide in the body, help relax and widen blood vessels, improving blood flow and lowering blood pressure. This can reduce the risk of heart disease and stroke. Beets are also loaded with antioxidants, such as betalains, which fight inflammation and help protect cells from damage. Additionally, the fiber in beets supports digestive health by promoting regular bowel movements and feeding the beneficial bacteria in your gut. Whether roasted, juiced, or added to salads, incorporating beets into your diet can provide a natural boost to your health.
Roasted Beets With Orange Sauce
Prep Time 10 Minutes Cook Time 45 Minutes Yields 4 Servings Serving Size 1 C Beets Ingredients 1½ lb small beets, leaves trimmed, each peeled and cut into four chunks 1 tsp olive oil 1 orange, rinsed (for peel and juice) ½ tsp anise seeds (optional) Directions
- Preheat oven to 450 °F. Cover a baking sheet with aluminum foil for easy cleanup.
- In a medium bowl, toss the beets with the olive oil until well coated.
- Spread beets on baking sheet in a single layer.
- Bake 30–40 minutes. When done, beets should be easily pierced with a sharp knife.
- While beets bake, grate the zest from the orange. Place in a small bowl. Cut the orange in half. Squeeze the juice (about ½ cup) into the bowl with the orange zest. (Use a large spoon to press the inside of the orange to extract more juice.) Add anise seeds (optional). Set aside.
- When the beets are tender, return them to the tossing bowl. Pour the juice mixture over the beets. Mix well to coat, and serve.
Recipe Source: Deliciously Healthy Dinners; National Institutes of Health; U.S. Department of Health and Human Services.
