Roasted Beets Recipe

roasted beets recipe


     Why a roasted beets recipe on a low glycemic eating plan?    It’s true that beets are in the moderately high range at 69.   High glycemic is anything over 70 and the moderate range is between 56 and 69.    The answer is because beets have a very low  glycemic load and they are packed with nutrients!

      Roasting beets are simply the easiest and fastest way to cook them.  You just pop them in a hot oven an hour before you want to eat. 

 Preheat oven to 375 degrees. 

Serves 4.

  •  6 medium golden or red beets, stems removed, washed and peeled
  • 1 T. olive oil
  • ½  teaspoon salt
  • ¼ teaspoon pepper
  • ½ fresh lemon

     If you can find golden beets these have the nicest flavor but red ones will do very nicely too.   

   Wash carefully and remove top and bottom stems.  Peel the beets and cut them into quarters and then cut the quarters in half so you have small chunks.  Drizzle them with olive oil, stir well and sprinkle with the salt and pepper. 

      Put them in the oven to roast for at least 50 minutes until you can pierce them easily with a fork.    Remove from the oven and squeeze the lemon juice over them and stir again.  Put them in a serving dish and serve crisp and hot. 

     Beets have a very intense, sweet flavor which is subdued a bit with the lemon juice.   Although they have a high glycemic index I still recommend eating them because since they are NOT carbohydrate dense.  You will never get fat eating too many beets.

     Here’s what you will get:  protection against cancer, heart disease and a good liver cleanse if you eat enough of them.     Colorful vegetables and fruit  guarantee that you are getting lots of antioxidants.    The substances that provide the deep red or golden hues also give you lots of protection against oxidative stress that creates disease. 

     You also get folate, a B vitamin that lowers your risk for heart disease and prevents birth defects.  Just ½ cup of beets gives you 17% of your folate for the day along with some iron.

     Beets do not have to be so complicated to prepare.   You do not have to buy them canned which really does no justice to their flavor potential.  This simple roasted beets recipe takes just a few minutes to throw together.    You can go out for your evening walk while they’re roasting. 

     Bon appétit!



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