Beet Mash is the perfect side to your next meal! It’s high in fibre, low in carbs and bursting rich and creamy flavours. This mash recipe is great if you’re following a low-carb, plant-based or paleo diet.
DID YOU KNOW? Beets are an excellent source of disease-fighting phytonutrients called betalains which have powerful antioxidant and anti-inflammatory properties.
Betalains are also responsible for providing beets with their vibrant color. Studies show that these potent pigments may help protect against the development of certain types of cancer and disease.
Try my Beet Mash recipe below. It’s versatile and can be enjoyed warm or cold …
- Use as a side to your meat or fish dishes.
- Enjoy topped with fried eggs.
- Use as a dip or spread for crackers, sliced veggies or wraps.
- Mix with canned wild fish for a quick and healthy meal.
What you need for Beet Mash
Full fat coconut milk
Looking for more ways to add beets to your diet? Try this Beet & Blueberry Smoothie!
Beet Mash is the perfect side to your next meal! It's high in fibre, low in carbs and bursting rich and creamy flavours. This mash recipe is great if you're following a low-carb, plant-based or paleo diet.
- 2 cups beets, peeled & sliced (or 1 bag frozen beets)
- 1 head cauliflower, chopped
- 2 tbsp avocado oil
- 3/4 cup full fat coconut milk, canned
- 1 tsp dried rosemary
- Sea salt and black pepper to taste
Place vegetables on baking sheet with oil and spices and bake at 350F for 40 minutes.
Put cooked vegetables in a food processor or high-powered blender with coconut milk and mix until a smooth mash is formed.
Use right away or store in fridge for use during the week.
Beet & Blueberry Smoothie is the perfect smoothie recipe for the fall and winter.
According to Ayurveda beets are recommended during Vata season, which runs from October through March, as the bright and vibrant colors can help balance out the dryness and coldness of the season.
In addition, beets have many uses in Traditional Chinese Medicine and Ayurveda including cleansing the liver, improving blood circulation and calming the mind and spirit.
They are also used as a natural remedy for a variety of ailments and have been traditionally used to treat conditions such as:
- Heart weakness
- Liver toxicity
- Irritability & restlessness
- Irregular periods
- Decreased libido
Smoothies are an easy way to add more beets to your diet–and to make things even easier, look for frozen or vacuum packed beets in your grocery store (find organic vacuum packed beets in the refrigerated section at Costco). They’ll save you lots of time since they’re already cleaned and cooked… just throw them into the blender.
What you need for Beet & Blueberry Smoothie
Beets (fresh or frozen, cooked)
PurePaleo Protein, vanilla OR PurePea Protein (vegan option)
Looking for more ways to add beets to your diet? Try this Beet Mash recipe!
Beet & Blueberry Smoothie
Beet & Blueberry Smoothie is the perfect smoothie recipe for the fall and winter. Look for frozen or vacuum packed beets in your grocery store. They'll save you lots of time since they're already cleaned and cooked... just throw them into the blender.
- 1 cup spinach
- 1/2 cup beets, fresh or frozen, cooked
- 1/2 cup blueberries
- 1/2 avocado
- 1 scoop PurePaleo Protein, vanilla, or PurePea Protein (vegan option)*
- 1 cup water
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