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Beet Recipes – Beneficial in Lowering Blood Pressure

Lettuce Turnip the BEET!

Okay, so that’s a bit corny… and cheesy, but it’s still punny, so we’re going to milk it for all it’s worth!

The beet crop is coming in and they are nutrient packed bundles! All parts of the beet can be eaten, from the lovely green tops to the bulbous roots and even the stems.

Beetroot tops are great chopped up in salads, juiced for green juice or steamed served with salt and butter, and are of course the foundation of any good borscht recipes. So if you’re growing beets, be sure to also grow carrots, potatoes, cabbage, onions and dill and you’ve got your borscht ingredients right there.1)

While borscht is the most popular beet recipe, there are also numerous others, such as salads, soups, curries, snacks and even desserts.

3 Energy Boosting Beetroot Recipes

By Daily Health Post2)

Beetroot has taken center stage since the 2013 Paralympics when athlete David Weir won four gold medals and boasted it was because of regularly consuming beetroot juice. (Wonder if Popeye knew about beets??)

Beetroot has been found to lower systolic blood pressure by 4-5 points with just one glass a day. I like it as a “green juice” (though of course it’s no longer green with the red beet added) blended in a Vitamix with beet leaves and stems, cucumber, celery, ginger, lemon juice, ground flax seeds and chia seeds, with coconut water. I go without carrots when I want to reduce the sugar content, but if you’re just getting started with drinking healthy juices, carrots are your friend. They add a creamy sweetness that makes any drink blend pleasing.

1 glass Beetroot juice lowers blood pressure 4-5 points

It’s thought to stem from the nitrates found in beets that are then converted into nitric oxide by the body.3)

The stress and fast food lifestyles today can require superior nutrition from the foods we eat. For more stamina and health, you’ll want to give these creative beetroot dishes a go.


1. Beetroot & Potato Curry

Make extra curry so you can freeze some–you will have a healthy go-to dish when life gets busy, helping to reduce your chances of opting for store-bought junk food loaded with chemicals, salt, and added sugar.

Beet consumption has been found to increase stamina and tolerance for high-intensity exercise

3 medium Beetroots, peeled and cut into 1 inch cubes
3 medium Potatoes, peeled and cut into 1 inch cubes
2 cups Coconut Milk (unsweetened)
2 tbsp Fresh Coriander Leaves, (Cilantro, finely chopped)
1 tbsp Coconut Oil, divided
Salt to taste

For Onion-Tomato Paste:
1 inch Cinnamon
3 Cloves
2-3 Green Cardamoms
1 tsp Jeera/Cumin Seeds
1½ tbsp Dhania/Coriander Seeds
2 Dried Red Chillies (Adjust as per taste)
1 large Onion, finely chopped
1 large Tomato, roughly chopped
2 large cloves of Garlic, finely chopped
1 inch Ginger, peeled and finely chopped

For Tadka/Tempering:
1 tsp Mustard Seeds
1 tsp Jeera/Cumin Seeds
1 Dried Red Chilli, broken
A generous pinch of Hing/Asafoetida

Directions at the source of this recipe:5)

2. Gluten Free Chocolate Beet Cake

Editor’s Note: We adapted this to be gluten free instead of vegan, however this is easily adapted to be vegan or non-gluten free to suit your preferences and needs.

Gluten free chocolate beet cake.
Gluten free chocolate beet cake adapted from

Making cakes from scratch is far healthier than choosing store-bought: you know exactly what ingredients (and how much) have been used. Food labels are not required by law to list every single ingredient; even if they do, any one ingredient can have several other names, making it even harder and more confusing to know exactly what you are eating.

  1. Preheat oven to 375 degrees and grease bundt pan.
  2. Mix canola oil, brown sugar, pureed beets, chocolate chips, and vanilla together.
  3. In a separate bowl, mix flour, baking powder and salt.
  4. Add to wet ingredients and mix until combined.
  5. Pour cake batter into bundt cake pan and bake for 30-40 minutes.
  6. Allow cake to cook at least 10 minutes before trying to remove from bundt pan.
  7. Decorate with powdered sugar and any other toppings.
  8. Serve immediately or allow cake to cool completely and store in airtight container.
Adapted from a recipe on For more detailed instructions, photos and ideas for variations, visit:6)


Next, a delectable Beet Root Halwa Recipe.

3. Beet Root Halwa


INGREDIENTS (serves 6-8)

  1. 5 medium sized beets
  2. 4 tablespoon ghee (use coconut oil or dairy free butter to make it vegan)
  3. 6-8 small green cardamomshelled and the seeds powdered
  4. 1/4 cup honey (we’ve reduced this by half and use honey instead of sugar)
  5. 1.5 cup almond milk (other other milk of choice)
  6. 3/4 cup slivered almonds
  7. chopped pistachio for garnish

*Note: For a creamier texture, add more milk or cream, adjusting cooking time as needed.  

For directions visit, the source of this recipe: 8)

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