The Nutritional Benefits of Beautiful Beets, and Two Awesome Recipes!

Good morning everyone and Happy Monday!

As you well know, I love the vegetables of fall. There is little more enjoyable than taking a walk to the Farmer’s Market and getting seasonal produce to create delicious recipes.

Beets happen to be one of my favorites. I didn’t always like beets, and it is my experience that many people second that emotion, but now they are a staple in my diet. Not only do I find them delicious, they are also one of the most nutritious vegetables you can include in your diet.

Loaded in antioxidants, vitamins and minerals, beets also contain key nutrients that protect your heart and, if you’re a man, your love life. Tune in to find out how.

If you love beets, then you’ll love today’s video. If you hate them, I encourage you to tune in anyway and then try one of the recipes I included. They are both awesomely delicious and may change your mind, especially after you learn how good they are for you.

Once you watch the video, I’d love to hear your feedback! Do you love beets or hate them? If you hate them, would you be willing to give them a second chance now that you know how good they are for you? And lastly, do you have a favorite way to prepare them? the recipes I shared with you are by far my favorite ones, but I’d love to hear what’s cooking in your kitchen 🙂

Wishing you a happy and healthy week!

Lots of love,

Beet, Ginger and Coconut Soup

I’d love to say I created this soup, but I haven’t. The first time I tried it was at the Garden Café on the Green in Woodstock, NY on a cold winters day. I wasn’t sure I’d enjoy hot beet soup, but decided to give it a try and was happy I did. Made with coconut butter, it tastes as though it’s made with real butter and the combination of flavors is spectacular.



  • 3 large beets, cleaned well, peeled and cut in chunks
  • 1 inch of ginger peeled and diced
  • 3 cloves garlic
  • 1 large onion, diced
  • 5 to 6 cups of homemade vegetable stock (commercial brand is fine too)
  • 1 can low fat coconut milk
  • 1 tablespoon coconut oil
  • 1 teaspoon Himalayan salt or to taste
  • Black pepper to taste
  • Garnish: Pumpkin seeds and/or dried coconut flakes


  • Place the garlic and peeled ginger in a food processor and process until there are no big chunks left. You can also mince them finely.
  • In a large soup pot, heat the coconut oil. Add the onions, sautĂ©ing for a couple of minutes, then add the garlic and ginger, continuing to stir for another couple of minutes.
  • Add beets and 5 cups of stock. Simmer until beets are easily pierced with a fork.
  • In batches, puree the soup in a Vitamix (if you have an immersion blender that’s great too). Puree until smooth.
    Add extra cup of veggie stock it you feel you need to thin out the consistency of soup. Stir in coconut milk, salt and pepper.
  • Serve hot, garnished with pumpkin seeds and or coconut flakes. Enjoy!

Delicious Beetroot Salad



  • 3 to 4 fresh beets
  • 2 ounces Treeline Scallion Flavor soft nut cheese (you can also use goat cheese)
  • ÂĽ cup pumpkin seeds or pistachio nuts
  • Olive oil
  • Himalayan salt


  • Preheat oven to 350’
  • Cut the beet greens off the beets (but save them for juicing or to add to soups or stir-fries).
  • Clean or scrub any dirt off beets
  • Place in a roasting pan and toss with olive oil. Cover with aluminum foil and place in middle rack. Roast for about an hour or two, depending on size of beets. When you can stick a fork easily into the beets, they are done.
  • Remove from oven and allow to cool.
  • With a dry paper towel, rub the skin off the beets. Slice thin and layer on a plate.
  • Sprinkle with nut (or goat) cheese and then with pumpkin seeds (or pistachio nuts).
  • Drizzle with olive oil and add Himalayan salt to taste.
  • Serve cold as an appetizer.

Share Your Thoughts...

20 comments on “The Nutritional Benefits of Beautiful Beets, and Two Awesome Recipes!

  1. AvatarKatwanya West

    Hi Barbara, I used to hate beets, tomatoes and olives. I don’t know what happened over the years, maybe my taste buds changed but I now love all of them crazy. It was about 8 years ago that I gave tomatoes and olives a try again. As for beets, it was 3 years ago. Great video, I will definitely use all of the beet from now on.

    1. AvatarBarbara Mendez RPh MS Post author

      Hi Katwanya,
      Thank you for sharing that story with us. Isn’t it strange how our tastebuds seem to change over time!? I have a friend who had the same experience as you with olives—she used to hate them, but now she loves them! In any case, I’m glad you have joined the olive-loving among us, and it’s great that you will use more of the beet too 🙂
      ~ B

  2. Avatarmili

    I love beets ! I eat them raw (chopped in a salad) or boiled (cubbed and toss some apple vinager). I also make beets in brine (cut the beet in half inch round pieces, salt, 6 to 8 pieces of garlic, cover with water. Let it stand for a week in an air-tight jar).
    Do not throw away the water where you boiled the beets. Its delicious with some lemon juice (to taste). And very helpfull with a heartburn.

    1. AvatarBarbara Mendez RPh MS Post author

      This is so great Mili! Thank you! I actually had a beet-lemonade recently that was outstanding! Juiced beets with lemon juice, water and maple syrup to taste. Soooo good! Made by my friend Colleen~
      Thank you again!:)

  3. AvatarDaniela Ramirez

    HI Barbara,

    I have never tried beets before so I don’t know what to expect but how can you beat (no pun intended, lol) the benefits? I need to try this. I think this is a good time to really get my family eating healthy again. Since I am the cook in the family, they are depending on me. I thought I would start with a menu of recipes that focus on detoxing our bodies for a week but I don’t want to over do it. Do you have any advice.


    1. AvatarBarbara Mendez RPh MS Post author

      Glad to hear you’re inspired! For detox recipes, check out the archives on my site. I have some videos on gentle ways to detox your body as well as detoxifying foods…. do a search and it should all be there. Let me know if you have any difficulties.
      Best to you and your family!

  4. AvatarM.Siddique

    Hi Barbra Mendez

    Thanks very much for Your Awesome Insight on Beets , I like beet and will try Your Recipe.

    With Best Regards,


  5. AvatarGyeong-hoon Cho

    I appreciate your wonderful new video, Baebara Mendez! ?
    Beet root is one of my favorite, especially for my liver detox.
    Thanks to you, I got more helpful benefits of beet information.

    Could I ask you a favor of new video of food for erythema nodosum?
    My fellow’s wife is suffering on the leg from erythema nodosum, fat layer infection.
    So the infected areas are swollen and have mild fever.
    In this winter she had stress to nursing her husband who collapsed from cerebral infarction.
    Maybe as after effect, her immunity got down, I think.
    What foods are helpful for her?
    Thank you for your answer in advance! ?

    1. AvatarBarbara Mendez RPh MS Post author

      Hi Gyeong-hoon! I will see if I can put something together for your friend. I am not scheduled to shoot new videos just yet, but perhaps I can write something up that would be helpful…. I’ll need to think how best to do it~
      I hope you are well!

  6. AvatarJanet

    Thank you for all your wonderful insight on beets! In the fall i buy a huge bag of beets and roast or bbq them wrapped in tin foil. I find they are so delicious that I don’t need to add anything to them. My whole family enjoys them! Thanks for the soup recipe. Can i use water if i don’t have any soup stock?
    I didn’t know that the grrens would be good in a stir fry. Nect time i will purchase beets with the attached greens.

    1. AvatarBarbara Mendez RPh MS Post author

      The greens are awesome in stir-fries! I often will sautĂ© with lots of garlic and a little olive oil and cook them down, then add to rice pasta. It’s delicious~ I roast them as well and find they are yummy as they are, as you said. The soup is great but I’d definitely use some kind of stock rather than water… it might fall flat without it.
      Let me know what you think when you’ve tried it!

  7. AvatarSandi

    We love beets! Is there any nutritional difference between red and golden beets? We grow both in our garden and like to mix the two in a simple salad of red onions, sliced cooked beets, and a simple salad dressing of olive oil and vinegar. Thanks for today’s video and recipes.

  8. AvatarMarlene

    Will try the beet recipe; looks good, love your blog.
    An unrelated question:
    I begin my day with jarrow probiotic and lemon juice in warm water.
    Following is protein, carb breakfast with coffee and take vitamin D, Calcium, coq10 .
    Do any of the above conflict with each other by taking them together , all before, during or following breakfast.
    Do I really need all that stuff

  9. AvatarLoretta

    I love beets, and I eat them out of the can just as they are…I also eat them pickled…I have never tried them raw and cooked


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