Power Plants: Beets
This Ritual Guide is designed to support your journey in harnessing the nourishing, blood-building properties of beets. Whether you're looking to enhance your physical vitality or engage in a holistic practice of self-care, this ritual will help you incorporate the power of beets into your routine.
The Nutritional Powerhouse: Why Beets?
Beets are known for their high content of iron, folate, and nitrates, which improve blood health by increasing oxygen flow, boosting hemoglobin levels, and supporting overall vitality. These vibrant root vegetables are ideal for blood-building, detoxification, and supporting cardiovascular health.
Beet Basics
Types of Beets: Red, Golden, and Beyond
Red beets, with their deep, rich hue, are packed with the highest levels of betaine and antioxidants—perfect for blood health. Golden and Chioggia beets offer variations in flavor and can be gentler on the digestive system while still contributing to overall wellness.
How to Select and Store Beets
For the best nutritional benefit, choose firm, unblemished beets with intact greens. Store them in a cool, dry place, or refrigerate them to preserve their freshness for up to two weeks.
Cooking Methods: Roasting, Boiling, Steaming, and Raw
Beets can be enjoyed in various forms: roasted for deep, earthy flavors; boiled for softness; steamed for quick preparation; or raw for a refreshing crunch. Be mindful that raw beets contain the highest nutritional density, especially in their juices.
Tips for Handling Beets (Without the Mess!)
To avoid staining, peel and slice beets on a cutting board lined with parchment paper and wear gloves while handling them.
Morning Ritual: Breakfast with Beets
Start your day with a Beet Smoothie Bowl, combining raw beets, bananas, berries, and a plant-based milk. The natural sugars and high iron content will help boost your blood health, making this smoothie a grounding and energizing breakfast.
Recipe: Beet Smoothie Bowl
Ingredients:
1 small beet, roasted or steamed, peeled and chopped
1 banana, frozen
1/2 cup frozen mixed berries
1/2 cup Greek yogurt (or plant-based alternative)
1/4 cup almond milk (or your preferred milk)
1 tablespoon chia seeds
1 tablespoon honey or maple syrup (optional)
Toppings:
Granola
Fresh berries
Sliced banana
Coconut flakes
Chia seeds
Drizzle of honey or nut butter
Instructions:
In a blender, combine the roasted or steamed beet, frozen banana, mixed berries, Greek yogurt, almond milk, chia seeds, and honey or maple syrup (if using).
Blend until smooth and creamy. If the mixture is too thick, add more almond milk until you reach your desired consistency.
Pour the smoothie into a bowl and add your favorite toppings. Enjoy your nutrient-packed beet smoothie bowl with a spoon!
Why It’s Great: This beet smoothie bowl is not only visually stunning with its vibrant pink hue, but it’s also a nutritional powerhouse. The beets provide antioxidants and fiber, while the banana and berries add natural sweetness. The Greek yogurt offers protein, and the chia seeds give you a boost of omega-3 fatty acids and fiber. It’s a balanced breakfast that’s perfect for busy mornings or post-workout refueling.
Ritual: As you prepare your breakfast, take a moment to ground yourself. Visualize the vibrant red energy of the beets flowing through your body, revitalizing your blood and connecting you to the earth.
Nourishing Salad
Roasting beets brings out their natural sweetness. Combine roasted beets with creamy goat cheese, leafy greens, and walnuts for a nutrient-packed lunch.
Recipe: Roasted Beet and Goat Cheese Salad
Ingredients:
4 medium beets, roasted, peeled, and sliced
4 cups mixed greens (such as arugula, spinach, or mesclun)
1/2 cup crumbled goat cheese
1/4 cup toasted walnuts or pecans
1/4 cup thinly sliced red onion
2 tablespoons balsamic vinegar
1 tablespoon honey
1/4 cup olive oil
Salt and pepper to taste
Instructions:
To roast the beets, preheat your oven to 400°F (200°C). Wrap each beet in aluminum foil and place on a baking sheet. Roast for 45-60 minutes, or until the beets are tender when pierced with a fork. Let cool, then peel and slice.
In a small bowl, whisk together the balsamic vinegar, honey, olive oil, salt, and pepper to make the dressing.
In a large salad bowl, toss the mixed greens with the sliced red onion and half of the dressing.
Arrange the sliced beets on top of the greens, and sprinkle with crumbled goat cheese and toasted walnuts or pecans.
Drizzle the remaining dressing over the salad and serve immediately.
Why It’s Great: This roasted beet and goat cheese salad is a perfect balance of flavors and textures. The earthy sweetness of the roasted beets pairs beautifully with the tangy, creamy goat cheese, while the toasted nuts add a satisfying crunch. The balsamic honey dressing ties everything together with a sweet and tangy note, making this salad a delightful appetizer or a light main course. It’s a simple yet elegant dish that showcases the versatility of beets.
Ritual: As you enjoy this salad, reflect on the power of the heart. Beets are closely associated with the heart chakra, nourishing both physically and energetically. With each bite, breathe in the energy of healing and nourishment, and exhale any stagnant energy.
Healthy Indulgence
Thinly slice beets, season with olive oil and sea salt, and roast until crispy. Beet chips are a great snack to support blood health while offering a light, crunchy texture.
Recipe: Beet Chips with Sea Salt
Ingredients:
3 medium beets, peeled and thinly sliced (use a mandoline for even slices)
2 tablespoons olive oil
Sea salt to taste
Instructions:
Preheat your oven to 350°F (175°C). Line two baking sheets with parchment paper.
In a large bowl, toss the beet slices with olive oil until evenly coated.
Arrange the beet slices in a single layer on the prepared baking sheets, ensuring they don’t overlap.
Sprinkle with sea salt.
Bake for 20-25 minutes, or until the beet chips are crispy and slightly browned around the edges. Keep an eye on them, as they can burn quickly.
Remove from the oven and let cool on the baking sheets. The chips will continue to crisp up as they cool.
Serve immediately, or store in an airtight container for up to a few days.
Why It’s Great: Beet chips are a healthy and delicious alternative to traditional potato chips. They’re naturally sweet, crunchy, and packed with nutrients, making them a guilt-free snack that’s perfect for munching. The sea salt enhances the flavor of the beets, creating a simple yet satisfying treat that’s easy to make at home.
Ritual: While preparing these snacks, think of each beet slice as a piece of yourself, undergoing gentle transformation in the heat. This process mirrors the way you are nourishing and building your vitality.
Sweet Nourishment
Combine the natural sweetness of beets and berries to create a refreshing, iron-rich sorbet that supports blood building and offers a cool, revitalizing treat.
Recipe: Beet and Berry Sorbet
Ingredients:
2 medium beets, roasted, peeled, and pureed
2 cups mixed berries (strawberries, raspberries, blueberries)
1/2 cup sugar
1/2 cup water
Juice of 1 lemon
Instructions:
In a small saucepan, combine the sugar and water. Heat over medium heat, stirring until the sugar is completely dissolved. Remove from heat and let cool.
In a blender, combine the beet puree, mixed berries, lemon juice, and the cooled sugar syrup. Blend until smooth.
Strain the mixture through a fine-mesh sieve to remove any seeds or pulp.
Pour the strained mixture into an ice cream maker and churn according to the manufacturer’s instructions.
Transfer the sorbet to a lidded container and freeze for at least 4 hours, or until firm.
Serve scooped into bowls or cones.
Why It’s Great: This beet and berry sorbet is a refreshing and vibrant dessert that’s perfect for hot summer days. The beets add depth and sweetness to the sorbet, while the berries provide a burst of fruity flavor. The lemon juice brightens the overall taste, making this sorbet a tangy, sweet, and satisfying treat. It’s a great way to enjoy beets in a light and healthy dessert.
Ritual: As you enjoy this dessert, close your eyes and savor the sweet flavors. Visualize this nourishment circulating through your body, replenishing your blood and energy.
Soothing Beverage
Create a soothing Beetroot Latte with steamed plant-based milk, beet powder, and a touch of honey. This warm, comforting drink is packed with nutrients, making it an ideal beverage for meditation and relaxation.
Recipe: Beetroot Latte
Ingredients:
1 small beet, roasted, peeled, and pureed
1 cup milk (dairy or plant-based)
1 teaspoon honey or maple syrup
1/2 teaspoon vanilla extract
1/4 teaspoon ground cinnamon (optional)
Instructions:
In a small saucepan, heat the milk over medium heat until steaming but not boiling.
Stir in the beet puree, honey or maple syrup, vanilla extract, and ground cinnamon (if using). Whisk until well combined and heated through.
Pour the mixture into a blender and blend on high for 30 seconds to create a frothy texture.
Pour the beetroot latte into a mug and enjoy warm.
Why It’s Great: A beetroot latte is a cozy, comforting drink that combines the earthy sweetness of beets with the creamy texture of milk. The honey and vanilla add a hint of sweetness, while the cinnamon provides a warming spice. This vibrant pink latte is not only visually appealing but also packed with nutrients, making it a perfect alternative to traditional coffee or tea.
Ritual: Hold the cup in your hands and feel its warmth. As you sip, let the warmth travel through your body, bringing with it the healing energy of the beets, nourishing your blood and your spirit.