I just started a new job last week, I am a Nutrition Educator at Harlem Children’s Zones Healthy Harlem program. The main mission of this program is to help kids from Harlem graduate from high school.
Obesity can decrease life expectancy due to the killer diseases, such as Heart disease, diabetes, cancer, hypertension, stroke and cancer. Diet can play a role in these diseases. Educating kids and their parents about Nutrition and health has been shown to help decrease the incidence of obesity.
The curriculum is based on encouraging plant foods and last week was Beets and turnips. I have always known beets to be a very healthy vegetable, but have never researched the nutrients. I also have never really cooked with beets. I have eaten beet salads at many restaurants and decided to try making one at home for dinner.
Beets are powerful in terms of their benefits against diseases. They have many antioxidants and are anti inflammatory. The deep red color comes from Betacyanin, this phytochemical helps against cancer. Beets also help the liver with detoxification. They are a great source of Fiber, Folate, Magnesium and Potassium. These Nutrients are missing in our diets due to all the processing of our foods. I myself am always figuring out how to increase those nutrients in my diet through food.
1 cup of beets has 3.8 grams of fiber, 442mg of potassium, 31.3 mg of magnesium and 148mcg of Folate. It also has 2.2 grams of protein.
Beets are high in natural sugars, 9.2mg in 1 cup. Natural sugars in fruits and vegetables are fine, but when you juice the plant, you are removing the fiber and its important to be aware of that, if you have a choice, try eating the fruit or vegetable whole.
I decided to make a salad with quinoa, so that I could get away not cooking any meat. Quinoa is a grain high in protein and fiber. I used the Trade Jo steamed beets.
Beet and Quinoa Salad
Ingredients
- 1/2 cup uncooked quinoa
- 1/2 packet Trader Jo steamed baby beets
- 1/2 bag shredded carrots
- 2 tablespoon roasted pumpkin seeds
- 3 cups mixed greens
- 1/4 bunch chopped cilantro
- 2 tablespoon apple cider vinegar
- 1 teaspoon lime juice
- 3 tablespoon olive oil
- salt and black pepper
- 1/2 teaspoon Dijon mustard
- 2 tablespoon honey (Manuka is great for you)
Method
Cook the quinoa according to the directions, then let it cool. Grate the beets with a grater. Mix the beets with the salad, quinoa, carrots and half the chopped cilantro. To make the dressing add the all the ingredients and the left over cilantro in an empty jar and shake very well. Pour the dressing on the salad and mix well. Sprinkle on the pumpkin seeds and mix again.
Amir does not like beets but because they were shredded, he did not even notice. Some recipes add chopped avocado and edamame.
