Written by: Ava Elliott, MS, RD
Are you familiar with nitrates? Beets are rich in nitrates. They can enhance performance with exercise and improve muscle contraction with oxygen consumption.¹ Consuming beets provides antioxidants that have anti-inflammatory properties to help decrease blood pressure² and help prevent strokes and atherosclerosis. Beets also are packed with vitamins and minerals like vitamin A, potassium, and folate³ to help your immune system, vision, and body functions. Are you excited to add them to your dietary pattern yet? See the fun recipe below!
Tip: Use disposable gloves when handling beets to prevent staining of your hands.
What You’ll Need:
- 2 large beets (choose red, yellow, or Chioggia beets for color!)
- ¼ cup feta, crumbled
- 1 Tbsp oregano, chopped
- 1 Tbsp parsley, chopped
- 1 Tbsp olive oil
- ¼ tsp Kosher salt
- ¼ tsp pepper
- 1 tsp lemon zest
- Sprigs of mint for garnish
What To Do:
- Peel beets and cut into ½ in-thick strips. Toss with olive oil, salt, and pepper while air fryer preheats for 5 minutes to 400°F.
- Cook the beets in an air fryer for about 15-20 minutes or until golden and crispy. Flip so all sides get cooked well.
- In a small bowl, mix feta, oregano, parsley, and lemon to pour over the cooked beets. Garnish with mint and enjoy!
- Gallardo EJ, Coggan AR. What Is in Your Beet Juice? Nitrate and Nitrite Content of Beet Juice Products Marketed to Athletes. Int J Sport Nutr Exerc Metab. 2019; 29(4): 345-349. doi: 10.1123/ijsnem.2018-0223
- Williamson L. Give me a beet: Why this root vegetable should be on your plate. American Heart Association. Published February 22, 2023. Accessed August 14, 2023. https://www.heart.org/en/news/2023/02/22/give-me-a-beet-why-this-root-vegetable-should-be-on-your-plate
- FoodDate Central. Beets, raw. U.S. Department of Agriculture. Published April 1, 2019. Accessed August 14, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/nutrients