Beet Berry Quinoa bowl
Beets are an underrated superfood. They contain the minerals calcium, copper, iron, phosphorus, magnesium, potassium, and sodium and the vitamins C, carotene, and B complex. They stimulate bile flow and are liver-protective (1). Bile is essential for emulsifying and digesting fats so that they can be absorbed and utilized by the body. Red beets also contain betalains the water soluble pigment that makes them red are anti-inflammatory and anti-oxidant that can prevent the development of cancer (2). They can also reduce blood pressure, preserve endothelial function, avert oxidative stress, and be vascular-protective (3).
BEET BERRY QUINOA BOWL Makes: 2-3 servings
1/2 cup quinoa, soaked
1/2 cup red beet, grated
1 1/2 cups coconut milk
3/4 teaspoon ground cinnamon
1/4 teaspoon ground cardamon
1/4 teaspoon ground ginger
a pinch of salt
1 Tablespoon seed or nut butter of your choice, almond, cashew, or sunflower butter
1/2 cup yogurt of your choice, I used coconut yogurt
1/2 cup mixed blueberries and black berries
1-2 Tablespoons of sweetener like raw honey or maple syrup (optional)
1 Tablespoon optional toppings: hemp seeds, chia seeds, coconut
Soak quinoa in enough water to cover with a dash of lemon juice or apple cider vinegar for 24 hours at room temperature.
Drain and rinse quinoa, place in a medium sauce pan. Add the coconut milk, gated beet, spices and salt to the pan.
Turn stove on medium until simmering, cover and turn to low until quinoa is cooked about 15-20 minutes.
When done cooking stir in the nut butter, yogurt, berries, and sweetener if desired. Pour into serving bowls and top with hemp seeds, chia seeds, or coconut.
SOURCES
Fallon, S., Enig, M. (2001). Nourishing Traditions the cookbook that challenges politically correct nutrition and diet dicocrats. Brandywine, MD: NewTrends publishing, inc.
Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801
Lechner, J. F., & Stoner, G. D. (2019). Red Beetroot and Betalains as Cancer Chemopreventative Agents. Molecules (Basel, Switzerland), 24(8), 1602. https://doi.org/10.3390/molecules24081602
