Beets are among nature’s most beneficial foods. Their rich jewel-like color evokes precious rubies, but these humble root vegetables do much more than simply look good. They’re also especially good for you. Like most root vegetables, beets are an excellent source of dietary fiber, not to mention vitamins, minerals and other beneficial nutrients.
Recent research suggests that eating a high-fiber diet is even more important than previously suspected. For example, emerging research suggests that people who eat a diet high in natural plant-based fiber may enjoy a lower risk of conditions such as osteoarthritis, the common form of arthritis that tends to affect older people’s knees and other joints.* High fiber diets are also linked to a reduced risk of cardiovascular disease.
And those are just a few of the potential benefits of a diet rich in fiber. Best of all, when you eat whole foods, such as beetroot hummus, you get to enjoy great flavor—and appealing, if somewhat unexpectedly pink—color. Here’s a recipe for beet hummus to get your started.
- 1 can (14.5-oz.) cooked chickpeas (garbanzo beans), rinsed and drained
- 1/2 – 1/3 lb. beetroot, cooked (boiled or baked), skins removed
- 1/2 tsp. salt
- 1-2 garlic cloves, peeled and minced
- 2 Tbsp. prepared tahini (sesame seed paste; available in the international section of most grocery stores)
- 2 tsp. ground cumin
- pinch ground coriander
- juice of 1/2 lemon or lime
- 1/2 cup extra virgin olive oil (recommended: California-grown olive oil)
- flat-leaf parsley, rinsed and chopped
Empty all ingredients in the bowl of a food processor. Process until smooth. Adjust salt to taste. Add more tahini, and/or chopped onion, if desired, to taste. Sprinkle with chopped flat-leaf parsley, and serve with a variety of healthful wholegrain chips, crackers, or fresh crudités, etc.