Do you fancy a beet? It seems like people either love this vegetable or despise it, often without even a fair taste. If you’re in the “yuck” camp, it’s time to give this purple-red root a second (or first) chance. Beets have amazing health advantages for athletes and all of us!  A tasty way to enjoy the benefits of beets is with my “Can’t Be Beet” Salad, a savory roasted potato salad dressed with a balsamic vinaigrette. The recipe follows this laundry list of reasons to love beets.

By the way, if you cant get to fresh beets, I have been using Beet Powder in my smoothies and such to reap all the benefits below.

• Beets have been shown to guard against cancer thanks to the pigment molecule, Betacyanin, which give beets that signature red color.
• Beets can help your cardiovascular system. Research consuming beets reduces the amount of homocysteine, a substance which can contribute to peripheral vascular disease, stroke and heart disease
• Beets are high in natural carbohydrates (not the processed kind), making them fabulous fuel for endurance sport enthusiasts.
• Beets are high in important minerals including sodium, magnesium, calcium, iron and phosperous. Athletes need plenty of these nutrients to replace those lost through sweat, muscle use and other byproducts of exercise.
• Beets are full of fiber and rich in vitamins including vitamin A, vitamin C, and niacin!
• Beets (drum roll) may actually help improve athletic performance. According to a 2010 study by researchers at the University of Exeter, drinking beet juice helped athletes achieve higher intensity exercise by allowing their muscles to perform the same work with less oxygen. In the same vein, the International Journal of Sport, Nutrition and Exercise Metabolism, reported in the February 2012 issue, that highly-trained cyclists were able to shave more than 10 seconds off their 10-kilometer race times after drinking beet juice in a study.

“Can’t Be Beet” Salad Recipe

• 1-1/2 pounds small red potatoes, halved
• 2 medium red onions, cut into wedges
• 1/2 teaspoon salt, divided
• 2 tablespoons olive oil
• 1-1/2 pounds fresh beets, peeled and cut into wedges
• 2/3 cup reduced-sodium chicken broth or vegetable broth
• 1/3 cup balsamic vinegar
• 2 teaspoons brown sugar
• 2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme
• 1/2 teaspoon pepper
• 2 tablespoons minced fresh parsley

Place potatoes and onions in two 15-in. x 10-in. x 1-in. baking pans coated with cooking spray. Sprinkle with 1/4 teaspoon salt; drizzle with oil and toss to coat.

Place beets in pans (do not stir). Bake, uncovered, at 425° for 35-40 minutes or until vegetables are tender.

For dressing, in a small saucepan, combine the broth, vinegar, brown sugar, thyme, pepper and remaining salt. Bring to a boil. Reduce heat; simmer, uncovered, until reduced to 1/3 cup.

Transfer vegetables to a large bowl. Drizzle with dressing and toss to coat. Sprinkle with parsley. Yield: 9 servings.

Nutritional Facts3/4 cup equals 135 calories, 3 g fat (trace saturated fat), 0 cholesterol, 244 mg sodium, 24 g carbohydrate, 3 g fiber, 3 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.

Created by Jennifer Fisher and originally published as Can’t-Be-Beet Roasted Potato Salad in Light & Tasty October/November 2007, p41