Beets Beets Beets

I used to hate beets.

They can have a weird sweetness that I find off-putting. I know people describe them as earthy, but to be honest, that’s never been my holdup. For me, it’s just the type of sweetness.

Anyway, when I was in my early 20s, living in DC, and constipated AF; my parents (who lived in the suburbs 20 min away) got a juicer. They started making fresh juices for me, and I noticed something interesting: every time I had beet juice, I would poop.

That’s when I realized that beets might have something that I need, and that I should start trying to get into them.

It took years and years of experimenting in the kitchen to find ways to prepare beets that appealed to me. This recipe is one of my favorites.

This Dish

Roasted golden, badger flame, & chioggia beets; fermented red beets; creamy cashew-red-beet-navy-bean spread; micro-cilantro, borage, chive blossoms, star flowers, broccoli rabe flowers, dame-rocket flowers

The Benefits

I designed this bowl to be the ultimate bowel-mover & de-bloater. Specifically:

• Beets & navy beans are great sources of both soluble and insoluble fiber. Soluble fiber forms a gel-like substance in the gut, which helps slow down digestion and allows for better nutrient absorption. Insoluble fiber adds bulk to stool, facilitating easier passage and preventing constipation.

• Fermented beets & miso are rich in probiotics, which are beneficial bacteria that support a healthy gut microbiome. Probiotics help balance gut flora, improving digestion and reducing bloating.

• Beets, navy beans, and cashews contain prebiotic fibers, which act as food for beneficial gut bacteria. Prebiotics help stimulate the growth and activity of these bacteria, promoting a healthy and balanced gut microbiome.

• Beets are rich in betalains, which have anti-inflammatory and antioxidant properties. These compounds help reduce inflammation in the gut, supporting overall digestive health and potentially reducing bloating and discomfort.

• Cilantro contains various antioxidants and anti-inflammatory compounds that can help soothe the digestive tract, reducing bloating and promoting overall gut health.

• Apple cider vinegar contains acetic acid, which can help stimulate the production of digestive enzymes and stomach acid, aiding in the breakdown and absorption of nutrients. This can improve digestion and reduce symptoms of bloating.

• Navy beans and cashews are rich in essential nutrients like magnesium, potassium, and various B vitamins. These nutrients are crucial for muscle function, including the muscles of the digestive tract, which helps in promoting regular bowel movements and preventing constipation.

• Both beets and navy beans have high water content, which helps keep the stool hydrated and soft, making it easier to pass and preventing constipation.

• The fiber in beets can help produce mucilage, a gel-like substance that can lubricate the intestines and facilitate smoother passage of stool.

The Recipe

Red Beet Navy Bean Spread Ingredients:

• 1 can navy beans

• 1.5 cups raw cashews

• 1-2 medium small roasted red beets

• 4 tbsp chickpea or white miso

• 1 tbsp of the juice from fermented beets (you can omit this if you can’t find any)

• 1 tbsp onion powder

• 4 tbsp apple cider vinegar

Other Ingredients:

• 3 bunches beets— I used golden, badger flame, and chioggia, but use whatever you can find

• a few tablespoons worth of fermented beets

• a couple of handfuls of cilantro

Instructions:

1. soak cashews overnight in room temp water, or for 10 minutes in hot water

2. preheat oven to 400F, and roast beets until cooked through. cook time depends on size of the beets— I roasted for about 1.25 hours on convection roast setting, but my beets were fairly small

3. peel the roasted beets

4. drain & rinse the cashews & beans, and blend all the spread ingredients together in a high speed blender until it’s super smooth

5. cut roasted beets in half or even quarters depending on size

6. spread the spread out in a bowl, top with fermented beets, roasted beets, and cilantro

Links

• I love the fermented beets from Real Pickles

• I buy my raw cashews from Thrive Markets

For more on Gut Health

To hear more about microbial diversity, 30 different plants per week, improving your gut microbiome, inflammation, and LOWER BELLY BLOATING, listen to episode 183, “Your Questions Answered: Gut Microbiome & Lower Abdomen Bloating,” available everywhere you listen to podcasts (including Apple Podcasts here), and you can WATCH the whole thing on Spotify (available here).