Beets can be eaten raw, boiled, steamed, roasted, or sautéed. They are high in carotenes, which have proven antioxidant activity and help to protect us from heart disease and other chronic degenerative diseases. Beets have also been shown to protect against carcinogens, support liver cleansing enzymes, and protect against colon cancer. They contribute folic acid and potassium.
Berries add more fibre, vitamin C, and more colourful carotenes. Strawberries in particular contain ellagic acid, a potential cancer fighting ingredient.
2 large beets, peeled and shredded
1 1/2 Tbsp (22 mL) extra virgin olive oil
1 tsp (5 mL) mustard seeds
1 Tbsp (15 mL) honey
2 navel or blood oranges
12 strawberries, thinly sliced
2 avocados, thinly sliced
2 Tbsp (30 mL) fresh mint, chopped
Place shredded beets in a medium bowl and set aside. Heat olive oil gently in a saucepan over medium heat. Add mustard seeds and cook about 1 minute, until they pop and change to a grey colour. Remove pan from heat and stir in honey. Pour this mixture over beets and toss to mix well.
With a sharp paring knife, peel oranges, removing white pith. Cut oranges along the “equator” to make large 1/4-in (1/2-cm) thick circles. Divide orange circles among 4 plates and top with shredded beet mixture.
Decorate with strawberries and avocado slices and garnish with fresh mint. Serves 4.
source: “Your Vegetable Garden May Be Your Best Nutrient Source“, alive #374, August 2005
