Beets are one of the most nutritional foods we can have in our diet. Beets are a unique source of phytonutrients that are shown to provide antioxidants, anti-inflammatory and detoxification support.
By the 19th century, beets began to be appreciated for their natural sweetness. High in carbohydrates, they have been found to improve health by:
Lowering blood pressure, boosting stamina, fighting inflammation, anti-cancer properties, rich in valuable nutrients and fibre and aiding the detoxification process.
This simple healthy recipe is a great way to enjoy this amazing vegetable.
- 1 large or 2 medium beets (enough for 1/2 cup puréed roasted beets)
- 125 grams (1 cup) whole wheat flour
- 60 grams (1/2 cup) unbleached all-purpose flour
- 10 grams (2 teaspoons) baking powder
- 5 grams (1 teaspoon) baking soda
- 2 grams (rounded 1/4 teaspoon)salt
- 1 tablespoon sugar, honey, or agave syrup (optional)
- 2 eggs
- 5 grams (1 teaspoon) vanilla
- 1 ½ cups buttermilk or 1 cup yogurt + 1/2 cup milk
- 35 grams (3 tablespoons) chia seeds
- 3 tablespoons sunflower, grapeseed or canola oil
- Preheat the oven to 180 degrees. Cut the greens away from the beets, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish (or lidded ovenproof casserole). Add 1/2 inch water to the dish. Cover tightly. Place in the oven and roast medium beets (4 to 6 ounces) for 50 minutes, large beets (8 ounces) 60 minutes, or until very soft and easily penetrated with the tip of a knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. Purée in a food processor fitted with the steel blade until smooth. Measure out 1/2 cup. Freeze any extra.
- Sift together the flours, baking powder, baking soda, salt, and sugar (if using sugar). In a medium-size bowl, beat together the eggs, buttermilk or yogurt and milk, oil, vanilla, beet purée and honey or agave nectar (if using). Quickly whisk in the flour mixture and fold in the chia seeds.
- Heat a large skillet or griddle over medium-high heat and brush with butter or oil. Drop the pancakes by the scant 1/4 cup onto the hot pan or griddle. Cook until bubbles break through and turn the pancakes. They will be quite moist so make sure to wait long enough so that they don’t fall apart when you turn them. Cook for 1 to 2 minutes on the other side, until lightly browned. Remove to a rack. Serve with maple syrup and butter.
Recipe and photo courtesy of Martha Shulman, New York Times