April 4, 2017

Love Beets Cashew Beet Spread + Beet Poached Egg

Love Beets Cashew Beet Spread + Beet Poached Egg

I have a pun stored in my puntry (the note I keep in my phone of future puns) about me peeling beets in a white apron while PMSing and the caption would be “beet prep has me looking straight men(s)t(ru)al. Luckily this post has nothing to do with either PMSing or making a mess in the kitchen, because to make this insanely delicious and insanely versatile cashew beet spread, I used Love Beets beet powder.

So yes, no beet peeling and consequently staining every shirt and kitchen appliance of any kind.  Beyond the benefits of a reduced kitchen clean up, this product just rocks. 1 tbsp of powder is the equivalent of three beets. AND it only contains ingredient: 100% beetroot powder,  with 0g added sugar, and and ANDDD is non-GMO, gluten-free, dairy free and vegan.

Okay now to make a big BEETch of this (sounds like: batch). Also, since beets enhance brain power (study on this cited below), make sure to read until the end for the latest research on beetroots.

For the spread:

  • 1 cup cashews, soaked overnight
  • 1 tbsp Love Beets beet powder
  • 1 tbsp maple syrup (or honey)
  • 1/2 tsp ginger
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • dash of salt

Get to it:

  1. Combine all ingredients in food processor and blend until smooth

For the poached egg:

  • 3 cups water
  • 1 egg
  • 1 tbsp Love Beets beet powder (for a brighter pink color, make sure to use 1-2 tbsp beet juice instead)

Get to it:

  1. Boil water
  2. Add in 1 tbsp Love Beets beet powder
  3. Slowly crack egg into the water.
  4. Let boil for 3 minutes then take egg out.
  5. Serve over toast.

So why are beets the best?

The benefits of beetroot, BEETnefits if you will, are vast. They’ve been linked to prevent and manage diseases like hypertension and endothelial function (things having to do with blood vessels). They also help with oxidative stress and decreasing inflammation, acting as an antioxidant, anti-inflammatory, and even chemo-preventive agent both in a lab and in real life (1). This is because of their phytochemical compounds, including ascorbic acid, carotenoids, phenolic acids, flavonoids, and betalains (betalains have high antioxidant and anti-inflammatory capabilities, and some studies suggest that battalion extracts from beetroot may even suppress malignant tumor effects – WOWWEEE powerful. pWOWerful.) (1).

Beetroot supplementation may be helpful in terms of strengthening antioxidant defenses and protecting cellular components from oxidative damage (1). A number of studies, for example, report that beetroot protects against oxidative damage to DNA, and exerts its antioxidant effects is by scavenging radical species (1).

Two recent studies even showed the influence of beetroot supplementation on age-related cognitive function (1). In one of these studies, older (~67 years), type 2 diabetics, supplemented with 250 mL of beetroot juice (nitrate: 7.5 mmol) for 14 days, and experienced a significant improvement in simple reaction time performing a task compared to a control group (1).

Beetroot is also helpful for exercise and energy.

A recent addition to the literature investigated whether acute beetroot juice supplementation could increase performance and oxygen capacity during exercise. It acts as a vasodilator (widens blood vessels, allowing blood to flow more easily through – more blood flow means more oxygen and less fatigue) (3). Those who drank beetroot 90 min before exercise reduced cerebral deoxygenation status – meaning more oxygen was in their brain (1). Furthermore, those who consumed a high nitrate diet (nitrate is a main component in beetroot), had a reduction in oxygen consumption during moderate intensity constant work0rate cycling exercise, a high total muscle work during fatiguing, and an improved performing in repeated spring ability test, suggesting that a high-nitrate diet could be a feasible and effective strategy to improve exercise performance (2).

Beetroot supplement even increases basal oxidative metabolism, as it’s is an inducer of metabolic gene expression and mitochondrial biogenesis (3). Mitochondria are the power houses of the cell, so better mitochondrial function = overall more energy.

Overall, in the human studies to date, beetroot supplementation has been reported to reduce blood pressure, attenuate inflammation, avert oxidative stress, preserve endothelial function, improve exercise performance, and enhance metabolism, energy, and mitochondrial function (1) (2) (3).

GO BEETS. YOU’RE BEETUTIFUL JUST THE WAY YOU ARE.

References

(1) Clifford, T., Howatson, G., West, D.J., & Stevenson, E.J. (2015). The potential benefits of red beetroot supplementation in health and sdisease. Nutrients, 7(4), 2801-2822. doi: 10.3390/nu7042801

(2) Porcelli, S., Pugliese, L., Rejc, E., Pavei, G., Bonato, M., Montorsi, M., La Torre, A., Rasica, L., & Marzorati, M. (2016). Effects of a short-term high-nitrate diet on exercise performance. Nutrients, 8(9), pii-E534. doi: 10.3390/nu8090534

(3) Vaughan, R.A., Gannon, N.P., & Carriker, C.R. (2015). Nitrate-containing beetroot enhances mycotye metabolism and mitochondiral content. Journal of Traditional and Complementary Medicine, 6(1), 17-22. doi: 10.1016/j.jtcme.2014.11.033

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