Beets: a healthy root vegetable with antioxidants, folate, potassium

Beets are a root vegetable with a vibrant color, and lucky for you that color means something very special. Beets vibrant color comes from betalains, antioxidant compounds that help protect the body from cancers, heart disease and inflammation.

Beets are also high in fiber, fat free, rich in folate, a great source of potassium and packed with antioxidants. Beets can be eaten raw, baked, boiled or made into juice. Beet juice is used as a natural dye for foods and fabrics. Beet roots and stems are edible and a good source of vitamin A, C, folate, calcium and fiber.

Here is a recipe to enjoy using beets.

Beet and Carrot Salad Roasted

3 cups fresh beets, thinly sliced about 3 medium 3 cups fresh carrots, thinly sliced about 3 large 2 tbsp olive oil, divided 1/2 tsp salt 1/2 tsp ground pepper 1/2 tsp garlic powder 2 cups shallots, peeled and quartered 1/4 cup unsalted raw shelled pumpkin seeds (pepitas) 6 cups chopped kale, stems removed For the dressing

2 tbsp fresh lemon juice 1 tbsp honey 1 tbsp Dijon mustard 1/2 cup reduced-fat feta cheese 1/4 cup dried cranberries Preheat oven to 425. Wash hands, counter tops and fresh produce thoroughly. Thinly slice beets and carrots, place on a baking dish. Pour 1 tbsp of olive oil over beets and carrots, sprinkle over with salt, pepper, and garlic powder, mix well to combine. Place in oven and roast for 10 minutes.

Carefully remove baking dish from oven and top with quartered shallots and pumpkin seeds. Slowly blend vegetables and seeds together and return to the oven for 25 minutes.

In the meantime, place rinsed chopped kale in a large salad bowl. Drizzle 1 tbsp of olive oil over kale and massage oil into the leaves with your hands. Massage for 3-5 minutes until leaves are bright in color.

In a smaller bowl, combine the lemon juice, honey, and Dijon mustard. Set aside.

Remove vegetables from the oven and let cool for 5-10 minutes. Place vegetables over the kale, top with feta cheese and drizzle dressing over. Toss well and let sit for 15 minutes for flavors to blend.