Eating healthy is simple. I promise you – it really is. Our schedules, marketing, and contradictory nutrition information can all make eating better seem daunting and confusing. But nutrition, in fact, is quite clear. Sticking to the basics of nutrition and using a little bit of common sense are all that is needed to refine your diet and change your life.
The basics of nutrition are timeless truths when it comes to food and your health. They will never go out of style and always remain true. One of my favorite basics of nutrition is eating a variety of colorful foods. Natural colors, such as blue/purple, white, green, orange/yellow, and red found in plant foods represent powerful nutrients which promote optimal health. I like to think it is Mother Nature’s way of drawing us to nourishing foods by making them so visually appealing. Regardless of why plant foods come in such vibrant colors, the truth is that colors equal nutrients and nutrients equal health. Eating a diet filled with an array of naturally colored foods will always ensure you are getting an abundance of nutrients filled with healing and nourishing properties.
The gorgeous hue of beets is due to betalains, which function as both an antioxidant and anti-inflammatory. Beets are a very good source of heart-healthy folate and potassium, as well as manganese. Beets are also a good source of fiber, vitamin C, magnesium, iron, and phosphorus.
Beet & Goat Cheese Sandwich
Makes 1 Serving (Serving Size: 1 Sandwich)
2 Tablespoons Beet and Goat Cheese Spread *Recipe Below*
2 slices bread
3-4 large spinach leaves
Smear 1 tablespoon beet and goat cheese spread on each slice of bread. Assemble the sandwich with beet and goat cheese side of bread facing each other and spinach in between.
Nutrition Facts per Serving (Serving Size: 1 Sandwich): 161 calories, 4 g total fat, 310 mg sodium, 26 g total carbohydrates, 4 g fiber, 7 g protein
Beet & Goat Cheese Spread
Makes 8 servings; 1 cup of spread (Serving Size: 2 Tablespoons)
6 small cooked beets (250 grams)
5 tablespoons soft goat cheese (about 70 grams)
sea salt and pepper, to taste
Puree beets and goat cheese in a food processor. Season with salt and pepper.
Recipe Note: Use vacuum packed cooked beetroot usually found in the produce section from the store to save time.
Nutrition Facts per Serving (Serving Size: 2 Tablespoons): 33 calories, 2 g total fat, 33 mg sodium, 2 g total carbohydrates, 0.5 g fiber, 2 g protein
BALANCE IT OUT: This sandwich is a nutritious part of a healthy lunch. Just pair it with some fruit, veggies, soup, and or a salad. The beetroot and goat cheese spread works wonderfully in a sandwich but it can also be used as a dip for cut up veggies or spread on whole grain crackers.
“Nothing makes a person more beautiful than the belief that they are beautiful.” – Sophia Loren