6 Delicious Ways to Use Beets Under 300 Calories

6 Delicious Ways to Use Beets Under 300 Calories – Beets are a versatile and nutritious root vegetable that can be enjoyed in countless ways. They’re packed with vitamins, minerals, and antioxidants, making them a healthy addition to any diet.

But did you know that you can enjoy beets without sacrificing your calorie goals? In this post, we’ll explore six delicious and easy recipes that showcase the unique flavor of beets while keeping your calorie intake under 300. Get ready to embrace the vibrant world of beets!

From refreshing salads to hearty stuffed sweet potatoes, we’ll cover a variety of recipes that are perfect for lunch, dinner, or even a healthy snack. Each recipe features simple ingredients and straightforward instructions, making it easy for even novice cooks to create delicious and nutritious beet-based meals.

Beet Salad with Citrus Vinaigrette

Beet salad with citrus vinaigrette is a vibrant and refreshing dish that’s not only delicious but also incredibly healthy. Beets are packed with nutrients and antioxidants, and the citrus vinaigrette adds a tangy and flavorful twist. This salad is also incredibly versatile, allowing you to customize it with your favorite ingredients.

Health Benefits of Beets

Beets are a nutritional powerhouse, offering a wide range of health benefits. They are an excellent source of vitamins, minerals, and antioxidants, including:* Vitamin C:Supports immune function and collagen production.

Folate

Essential for cell growth and development.

Potassium

Helps regulate blood pressure and muscle function.

Fiber

Promotes digestive health and satiety.

Nitrates

Have been shown to improve blood flow and athletic performance.

Beets are a low-calorie, nutrient-rich food that can be enjoyed as part of a healthy diet.

Beet Salad with Citrus Vinaigrette Recipe

This recipe is for a simple and flavorful beet salad that can be prepared in under 30 minutes. Ingredients:* 1 pound beets, peeled and cut into 1/2-inch cubes

• 1/2 cup orange juice
• 1/4 cup lemon juice
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup crumbled feta cheese (optional)

Instructions:

• Preheat oven to 400 degrees F (200 degrees C).
• Toss beets with olive oil, salt, and pepper.
• Spread beets in a single layer on a baking sheet.
• Roast for 20-25 minutes, or until tender.
• While beets are roasting, whisk together orange juice, lemon juice, salt, and pepper in a small bowl.
• Once beets are cooked, let them cool slightly.
• Combine beets, vinaigrette, parsley, and feta cheese (if using) in a large bowl.
• Toss to coat.
• Serve immediately or chill for later.

Preparing the Beets

Beets can be prepared in a variety of ways, including roasting, grilling, or even boiling. Roasting brings out the natural sweetness of the beets, while grilling adds a smoky flavor. Boiling is a quick and easy method, but it can sometimes result in a less flavorful beet.* Roasting:Preheat oven to 400 degrees F (200 degrees C).

Toss beets with olive oil, salt, and pepper. Spread beets in a single layer on a baking sheet. Roast for 20-25 minutes, or until tender.

Grilling

Preheat grill to medium heat. Toss beets with olive oil, salt, and pepper. Grill beets for 15-20 minutes, or until tender.

Boiling

Bring a large pot of water to a boil. Add beets and boil for 20-30 minutes, or until tender.

Citrus Vinaigrette Options

The citrus vinaigrette can be customized with different types of citrus fruits, such as:* Grapefruit:Adds a slightly bitter and tart flavor.

Lime

Offers a bright and tangy taste.

Tangerine

Provides a sweet and refreshing flavor.Experiment with different citrus combinations to create your own unique vinaigrette.

Roasted Beet and Goat Cheese Tartlets

These delightful tartlets are a beautiful and flavorful way to enjoy beets. The roasted beets bring a sweet and earthy flavor, while the creamy goat cheese adds a tangy counterpoint. The flaky tart crust provides a delightful texture, making these tartlets a perfect appetizer or light lunch.

Making a Flaky Tart Crust

A flaky tart crust is essential for these tartlets. The key is to keep the butter cold and to use a light touch when incorporating it into the flour.

1. To begin, whisk together 1 cup all-purpose flour, 1/4 teaspoon salt, and 1/4 cup sugar in a large bowl. Cut in 1/2 cup cold unsalted butter, using a pastry blender or your fingers, until the mixture resembles coarse crumbs.
2. Gradually add 1/4 cup ice water, one tablespoon at a time, until the dough just comes together. Do not overmix.
3. Shape the dough into a disc, wrap it in plastic wrap, and refrigerate for at least 30 minutes.
4. After chilling, roll out the dough on a lightly floured surface to a 1/8-inch thickness. Cut out circles using a 3-inch cookie cutter and press them into individual tartlet pans.
5. Prick the bottoms of the tart shells with a fork and bake in a preheated 375°F oven for 12-15 minutes, or until lightly golden.

Roasted Beet and Goat Cheese Tartlet Recipe

This recipe yields 6 tartlets, each containing approximately 150 calories.

Ingredients:

• 1 cup cooked beets, diced
• 1/4 cup crumbled goat cheese
• 1 tablespoon chopped fresh chives
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1 tablespoon olive oil
• 6 pre-baked tart shells

Instructions:

1. Preheat the oven to 400°F.
2. In a medium bowl, combine the diced beets, goat cheese, chives, salt, and pepper.
3. Drizzle with olive oil and toss to coat.
4. Divide the beet mixture evenly among the pre-baked tart shells.
5. Bake for 10-12 minutes, or until the goat cheese is melted and bubbly.
6. Let cool slightly before serving.

Arranging the Beet Slices and Goat Cheese Filling, 6 delicious ways to use beets under 300 calories

To create a visually appealing tartlet, arrange the beet slices in a circular pattern, overlapping slightly. The goat cheese filling can be placed in the center, or you can use a piping bag to create a decorative swirl.

Tips for Achieving a Perfectly Golden Crust

• Make sure the oven is preheated to the correct temperature before baking the tart shells.
• Prick the bottom of the tart shells with a fork to prevent air bubbles from forming.
• Bake the tart shells until they are lightly golden brown.

Beet Hummus with Pita Bread

Beet hummus is a vibrant and flavorful twist on the classic chickpea hummus. It’s a delicious and healthy snack or appetizer, perfect for dipping pita bread, vegetables, or even spreading on sandwiches. The earthy sweetness of beets complements the savory flavors of chickpeas and tahini, creating a unique and satisfying taste experience.

Different Hummus Recipes

Hummus recipes can vary significantly in terms of ingredients and flavor profiles. Some popular variations include:

• Classic Hummus:This traditional recipe uses chickpeas, tahini, lemon juice, garlic, and olive oil. It’s a simple and versatile base that can be customized with different spices and herbs.
• Roasted Red Pepper Hummus:This recipe adds roasted red peppers for a smoky and sweet flavor. It’s often made with a touch of cumin and paprika for added depth.
• Avocado Hummus:This recipe incorporates avocado for a creamy and rich texture. It’s a good source of healthy fats and can be flavored with lime juice and cilantro.

Beet Hummus Recipe

This beet hummus recipe is a healthy and flavorful option that’s perfect for a light snack or appetizer. It’s packed with nutrients and comes in at under 300 calories per serving.

Ingredients:

| Ingredient | Quantity | Calories ||—|—|—|| Cooked Beets | 1 cup | 59 || Chickpeas | 1 cup | 164 || Tahini | 2 tablespoons | 120 || Lemon Juice | 1 tablespoon | 12 || Garlic | 1 clove | 4 || Olive Oil | 1 tablespoon | 120 || Salt | To taste | 0 || Black Pepper | To taste | 0 |

Instructions:

• Combine all ingredients in a food processor and blend until smooth and creamy.
• Add more water if needed to achieve desired consistency.
• Season with salt and pepper to taste.
• Serve with pita bread, vegetables, or crackers.

Tips for a Smooth and Creamy Texture

• Use Cooked Beets:Roasted or boiled beets are easier to blend and result in a smoother hummus.
• Add Water Gradually:Start with a small amount of water and add more as needed to achieve the desired consistency. Over-blending can make the hummus watery.
• Use a Food Processor:A food processor is the best tool for achieving a smooth and creamy texture. A blender can sometimes leave small chunks of beets.

Beet and Feta Stuffed Sweet Potatoes: 6 Delicious Ways To Use Beets Under 300 Calories

Sweet potatoes are a delicious and nutritious addition to any diet. They are a good source of fiber, vitamin A, vitamin C, and potassium. Sweet potatoes are also low in calories and fat, making them a healthy choice for a meal or snack.

Beet and Feta Stuffed Sweet Potatoes Recipe

This recipe for beet and feta stuffed sweet potatoes is a healthy and delicious way to enjoy these root vegetables. The filling is packed with flavor and nutrients, and the sweet potatoes are roasted to perfection. Ingredients:* 2 medium sweet potatoes

Looking for a delicious and healthy way to boost your fiber intake? Beets are a fantastic option! They’re packed with nutrients and can be incorporated into countless meals, even under 300 calories. For more ideas on how to fill up on fiber for weight loss, check out this guide on High Fiber Meals for Weight Loss: A Guide to Feeling Full and Slim.

Then, come back and try out those beet recipes – you won’t be disappointed!

• 1 cup cooked beets, diced
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

• Preheat oven to 400 degrees F (200 degrees C).
• Wash and scrub sweet potatoes. Pierce each sweet potato several times with a fork.
• Place sweet potatoes on a baking sheet and roast for 45-60 minutes, or until tender.
• While sweet potatoes are roasting, combine beets, feta cheese, parsley, olive oil, salt, and pepper in a bowl.
• Once sweet potatoes are tender, carefully cut them in half lengthwise.
• Scoop out some of the sweet potato flesh from each half, leaving a 1/2-inch border.
• Mash the scooped-out sweet potato flesh and add it to the beet mixture.
• Fill each sweet potato half with the beet mixture.
• Return stuffed sweet potatoes to the baking sheet and bake for 10-15 minutes, or until heated through.

Tips for Roasting Sweet Potatoes

Roasting sweet potatoes is a simple process, but there are a few tips that can help you achieve the perfect texture. * Prick the sweet potatoes with a fork:This will help to prevent them from bursting in the oven.

Roast sweet potatoes on a baking sheet

This will allow for even cooking.

Don’t overcook the sweet potatoes

Overcooked sweet potatoes will be dry and mushy.

Let the sweet potatoes cool slightly before filling them

This will make them easier to handle.

Types of Feta Cheese

Feta cheese is a popular choice for this recipe because it adds a salty and tangy flavor. There are many different types of feta cheese available, so you can choose the one that best suits your taste.* Traditional Greek feta:This type of feta is made from sheep’s milk and has a strong, salty flavor.

Who knew beets could be so versatile? From roasted beet salads to beet hummus, there are so many ways to enjoy this vibrant root vegetable without blowing your calorie budget. And while focusing on healthy eating is key, don’t forget to consider the hormonal aspect of weight loss.

Understanding the role of leptin, ghrelin, and insulin, as explained in this insightful article on 3 Hormones to Keep in Mind for Weight Loss , can help you make smarter choices. So, get creative with your beets, and remember, a balanced approach is always the best way to achieve your weight loss goals.

Cow’s milk feta

This type of feta is milder and creamier than traditional Greek feta.

Goat milk feta

This type of feta has a tangy, slightly sweet flavor.

Looking for healthy and delicious ways to incorporate beets into your diet? I’ve got you covered! From roasted beet salads to vibrant beet smoothies, there are endless possibilities. Remember, making small changes to your diet can have a big impact on your overall health and well-being.

Check out this article on 10 Simple Changes That Lead to Weight Loss for more inspiration. And don’t forget, beets are packed with nutrients and antioxidants, making them a perfect addition to any weight loss journey. So, get creative in the kitchen and enjoy the deliciousness of beets!

Beet Smoothie with Yogurt and Berries

Smoothies are a fantastic way to pack in nutrients and energy in a convenient and delicious format. They’re perfect for busy mornings, post-workout recovery, or as a healthy snack. Beets, with their vibrant color and earthy sweetness, make an excellent addition to any smoothie, providing a boost of vitamins, minerals, and antioxidants.

This recipe combines the earthy goodness of beets with the tangy creaminess of yogurt and the refreshing sweetness of berries, creating a delightful and low-calorie smoothie that’s sure to satisfy your taste buds.

Recipe for a Beet Smoothie with Yogurt and Berries

This smoothie recipe provides a balanced blend of flavors and nutrients, keeping the calorie count under control. Ingredients:* 1 cup cooked beets, chopped (about 1 medium beet)

• 1 cup plain Greek yogurt (low-fat or full-fat)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup unsweetened almond milk (or your preferred milk)
• 1 tablespoon honey (optional, for added sweetness)
• Pinch of cinnamon

Instructions:

• Combine all ingredients in a blender.
• Blend until smooth and creamy, adding more almond milk if needed to achieve the desired consistency.
• Pour into a glass and enjoy immediately.

Tips for Achieving a Smooth and Refreshing Texture

* Cook the beets thoroughly:Soft, cooked beets will blend more easily and create a smoother texture.

Use a high-powered blender

This will ensure a seamless blend without any chunks.

Add liquid gradually

Start with a smaller amount of almond milk and add more as needed to achieve the desired consistency.

Chill the ingredients

Chilling the ingredients before blending will enhance the refreshing taste and texture of the smoothie.

Nutritional Value of Beet Smoothie Ingredients

| Ingredient | Serving Size | Calories | Protein (g) | Carbohydrates (g) | Fiber (g) | Vitamin C (mg) | Potassium (mg) ||—|—|—|—|—|—|—|—|| Cooked Beets | 1 cup | 59 | 2 | 13 | 3 | 8 | 442 || Plain Greek Yogurt | 1 cup | 150 | 20 | 10 | 0 | 15 | 450 || Mixed Berries | 1/2 cup | 40 | 1 | 10 | 2 | 80 | 150 || Unsweetened Almond Milk | 1/4 cup | 25 | 1 | 2 | 1 | 0 | 100 || Honey | 1 tablespoon | 64 | 0 | 17 | 0 | 0 | 5 || Cinnamon | Pinch | 2 | 0 | 0 | 0 | 0 | 2 | Total Nutritional Value (Approximate):* Calories: 280-300 (depending on the type of yogurt and honey used)

Protein

24g

Carbohydrates

42g

Fiber

6g

Vitamin C

93mg

Potassium

1057mg

Beet and Walnut Pesto Pasta

This vibrant and flavorful pasta dish is a delicious and healthy way to enjoy beets. The earthy sweetness of the beets complements the nutty flavor of the walnuts, while the pesto adds a bright and tangy touch. This recipe is low in calories and packed with nutrients, making it a perfect choice for a satisfying and healthy meal.

Pasta Types

The type of pasta you choose can significantly impact the texture and flavor of your dish.

• Spaghetti: This long, thin pasta is a classic choice for pesto, as it easily absorbs the sauce.
• Linguine: Similar to spaghetti, but slightly wider and flatter, linguine offers a more substantial bite.
• Penne: These short, tube-shaped pasta are ideal for holding onto chunky sauces like pesto.
• Farfalle: Also known as bow tie pasta, farfalle adds a playful touch to the dish and its shape helps it catch the pesto.
• Whole Wheat Pasta: A healthier option, whole wheat pasta provides more fiber and nutrients.

Beet and Walnut Pesto Recipe

• Ingredients:
  • 1 cup cooked beets, chopped
  • 1/2 cup walnuts
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
• Instructions:
  • Combine all ingredients in a food processor and blend until smooth. Adjust the consistency by adding more olive oil if needed.
  • Taste and season with salt and pepper to your preference.

Cooking Pasta Al Dente

• Tips for Perfect Pasta:
  • Use plenty of water: Ensure there’s enough water to cook the pasta evenly and prevent sticking.
  • Salt the water: Salting the water seasons the pasta and enhances its flavor.
  • Don’t overcrowd the pot: Give the pasta room to move around so it cooks evenly.
  • Check for doneness: Taste the pasta to ensure it’s cooked al dente, meaning it’s firm to the bite but not hard.
  • Reserve some pasta water: Starchy pasta water can be used to thin the pesto and create a creamier sauce.

Last Point

With these six delicious and low-calorie recipes, you’ll never run out of ways to enjoy beets. Whether you’re looking for a light and refreshing salad or a satisfying and savory meal, there’s a beet recipe for everyone. So, get creative in the kitchen, embrace the vibrant color of beets, and enjoy the health benefits of this amazing root vegetable!