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

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

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.

Beet Mash

What you need for Beet Mash

Beets
Cauliflower
Avocado oil
Full fat coconut milk
Rosemary

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

Beet Mash

Beet Mash

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.
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Course: Side Dish
Cuisine: Low-Carb, Paleo, Plant-Based
Servings: 3

Equipment

  • Blender

Ingredients
 

  • 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

Instructions
 

  • 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.
Keyword beets, cauliflower, coconut milk, mash, side dish, vegetables

 

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

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

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:

  • 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 (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.

Beets

What you need for Beet & Blueberry Smoothie

Spinach
Beets (fresh or frozen, cooked)
Blueberries
Avocado
PurePaleo Protein, vanilla OR PurePea Protein (vegan option)
Water

Looking for more ways to add beets to your diet? Try this Beet Mash recipe!

Beet & Blueberry Smoothie

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.
Prep Time: 5 mins
Course: Smoothie
Cuisine: Low-Carb, Paleo, Plant-Based
Servings: 1

Equipment

  • Blender

Ingredients
 

  • 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

Instructions
 

  • Place all ingredients in a high-powered blender and blend until smooth.
Keyword avocado, beets, blend, blueberries, healthy breakfast, smoothie

vacuum packed beets

 

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