molasses miso glazed beets & sweet potatoes

I tend to eat a lot of raw foods and salads in the summertime.  Mainly because I don’t feel like cooking and it’s too hot outside to eat warm food!  However, for some  a diet consisting of mostly raw green leafy vegetables (which grow up towards the sun and are considered  light and energizing) needs to be balanced with “grounding foods” such as root vegetables like sweet potatoes and beets (which grow down into the earth).  

Note:  This is only my opinion!  Some people thrive on a raw diet while other need cooked food…it’s important to listen to your body and find a diet that’s right for you!

This recipe is great on its own as a side dish or can be served cool on a bed of lettuce with a lemon vinaigrette.  The combination of miso, molasses, cinnamon and orange juice blend together to create a savory flavor with a warm and grounding quality.

molasses miso glazed beets and sweet potatoes ~vegan~

Molasses Miso Glazed Beets & Sweet Potatoes

2 sweet potatoes, peeled and cut into slices

4 small beets, peeled and cut into slices

2 tablespoons extra virgin olive oil

molasses miso glazed beets and sweet potatoes ~vegan~

1/4 cup orange juice

1/4 cup water

2 tablespoons molasses

2 tablespoons toasted sesame oil

1 heaping tablespoon miso

1 teaspoon bragg’s amino acids or tamari

1/2 teaspoon cinnamon

molasses miso glazed beets and sweet potatoes ~vegan~

-Preheat oven to 375

-Toss sliced sweet potatoes and beets with olive oil, place in a baking dish and bake for 30 minutes.

-Meanwhile, whisk together orange juice, water, molasses, sesame oil, miso, bragg’s amino acids and cinnamon.

-After sweet potatoes and beets have been cooking for 30 minutes, pour molasses mixture on top.

-Bake for an additional 30 minutes or until sweet potatoes and beets are tender and cooked through.

-Top with toasted pecans and enjoy!

molasses miso glazed beets and sweet potatoes ~vegan~

www.beginwithinnutrition.com

  • , grounding and energizing food, miso glaze, molasses, sweet potato and beet salad, , sweet potatoes and beets

growing a garden and springtime greens

We are finally able to check “plant garden” off of our “to do” list!  I’ve been waiting for this day for a while now!  I’ve been so excited to let Noah pick out veggies and share in the experience of growing a garden.

buggarden

Gardening with kids is so important for many reasons.  In today’s fast-paced world, we forget to teach our kids where food comes from.  Unfortunately, most children think food comes from the grocery store in pre-packed, ready-to-eat forms.  It is so important that we teach our kids that Mother Earth provides REAL FOOD that will nourish our bodies.  Gardening will help our kids connect with nature and it’s fun…what kid doesn’t love getting dirty!

buggarden3

We decided to grow hearty plants that don’t require much care such as kale (surprise, surprise!), spinach, swiss chard, sugar snap peas, lettuce (two types) and herbs.  Noah had so much fun showing off his “baby plants” and helping Dad.  Granted, his attention span lasted all of 5 minutes and then we were off to the next thing while Shaye was left to finish “our” project on his own!

buggarden4

If you’re not up for planting a whole garden or don’t have the time or space, start with a potted plants.  Greens and herbs all grow well in pots as well!  And, if you’re just not the gardening type, take your kids to a local farm or farmers market.  Wellfleet Farmer’s Market will be starting May 15th!!!  Get out and support your local farmers and show your kids that REAL FOOD is grown, not processed!

Once those greens start growing try out this recipe!

Springtime Greens with Beets and Herb Vinaigrette

Ingredients

For the salad

4 small red and/or golden beets

1 1/2 teaspoons extra-virgin olive oil

Sea salt

5 cups greens (arugula, bibb, swiss chard, kale, green leaf, dandelion greens…anything available!)

½ red onion, thinly sliced

1 ripe avocado, cut into small chunks

 1/4 cup crumbled goat cheese (optional)

 2 tablespoons pine nuts, toasted

For the vinaigrette

1/2 teaspoon honey or agave nectar

1 tablespoon fresh lemon juice

1/4 cup packed fresh dill

2 tablespoons chopped fresh chives

1 large clove garlic

2 tablespoons extra-virgin olive oil

1/8 teaspoon sea salt, or more as needed

1/8 teaspoon freshly ground black pepper, or more as needed

Directions:

For the salad: Preheat the oven to 425 degrees. Combine the beets, oil and sea salt to taste in a glass baking dish; toss to coat evenly. Cover tightly with aluminum foil and roast for 35 to 40 minutes or until tender when pierced with a knife. Cool completely, then trim the beet ends; use a paper towel to slip off the skins. Cut the beets into thin rounds and place in a stain-proof bowl.

Combine the greens and red onion in a mixing bowl.

For the vinaigrette: Combine the honey or agave nectar, lemon juice, dill, chives and garlic in a blender or mini food processor. Pulse to combine. Slowly add olive oil and season with sea salt and pepper.

Add about 3 tablespoons of vinaigrette to the bowl of greens; toss to coat evenly. Taste, and adjust the seasoning as needed.

Put greens on a plate and top with beets, avocado, goat cheese and pine nuts.

Drizzle with the remaining vinaigrette just before serving and enjoy!

raw beet slaw

This is the beet salad I mentioned in yesterday’s post.  Warning…it is highly addictive!

raw beet slaw

Beets are on my “Superfood List” because of their phytonutrient called betalains.  This phytonutrient is essential for the detoxification process and quenches inflammation in the body.  Research is showing that these powerful red pigments may also slow tumor growth…exciting stuff!   Beets are also great for pregnant women thanks to the B vitamins and iron essential to cell development and replenishing the body!

All the nutrition facts aside, beets just make you feel vibrant and alive!  In the Yogic world beets are said to support the first chakra or the “root” chakra, which keeps us grounded, energized and secure.  The root chakra is red, and beets are a red root…maybe there’s a connection here?

My sister-in-law shared this recipe with me.  She is studying nutrition at Bauman College in Northern California.  Once again, I modified the recipe a tad and this is what I came up with…

 raw beet slaw

Raw Beet Slaw

2 raw beets, shredded (I used a mandolin)

2 carrots, grated

1 apple, diced

2 scallions, chopped

½ cup pecans

½ cup unsweetened, shredded coconut flakes

juice of 1 orange

juice of 1 lemon

drizzle of olive oil

salt to taste

raw beet slaw

Mix all the ingredients up in a large bowl, chill for at least an hour (if you can wait that long, I couldn’t) to let flavors blend.

Raw Beet Slaw

Enjoy!

www.beginwithinnutrition.com