Beet Mash (Low-Carb, Dairy Free, Plant-Based)

Beet Mash (Low-Carb, Dairy Free, Plant-Based)

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.

Looking for more ways to add beets to your diet? Try this Beet & Blueberry Smoothie!

Beet Mash

INGREDIENTS: (serves 2-3)
2 cups beets, peeled & sliced (or 1 bag frozen beets)
1/2 head cauliflower, chopped
4 carrots, peeled & chopped
2 tbsp avocado oil
3/4 cup full fat coconut milk, canned
1 tsp dried rosemary
Sea salt and black pepper to taste

NOTE: You can also use 1 full head cauliflower and no carrots. Both ways taste great!


1. Place vegetables on baking sheet with oil and spices and bake at 350F for 30-45 minutes.

2. Put cooked vegetables in a food processor or high-powered blender with coconut milk and mix until a smooth mash is formed.

3. Use right away or store in fridge for use during the week.


Beet & Blueberry Smoothie (Plant-Based, Paleo, High-Fiber)

Beet & Blueberry Smoothie (Plant-Based, Paleo, High-Fiber)

DID YOU KNOW? 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:

  • Anemia
  • Heart weakness
  • Liver toxicity
  • Constipation
  • Irritability & restlessness
  • Irregular periods
  • Herpes
  • 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. They’ll save you lots of time since they’re already cleaned and cooked – just throw them into your blender.

Try my Beet & Blueberry Smoothie. It’s a great smoothie for fall and winter.

Beet & Blueberry Smoothie

INGREDIENTS: (serves 1)
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)
1/2 – 1 cup water

Place all ingredients in a high-powered blender and blend until smooth.

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