This spring, in our BMS 430 “Training Table Recipe Contest,” we have another great winner.  Hailey Rausch, dietetics major from Lee’s Summit, MO, developed a delicious recipe using beets.  Beets have been proven to be ergogenic and improve performance in an endurance athlete, due to their nitrate content.  They’re also recommended for individuals trying to lower blood pressure.  While  beets are recommended by dietitians, some find it hard to incorporate them into meal plans, as they are not sure how to prepare them.  Hailey developed this salsa recipe and it was a hit with everyone in the class.

Beet Salsa

This salsa is high in carbohydrates and low in calories.  The beet salsa can be eaten as a meal on top of grilled chicken, as a snack with crackers or pita bread, or even by itself.

Ingredients:

2 medium red beets (1 cup)

2 medium golden beets (1 cup)

1 tart apple

½ cup chopped cilantro

¼ cup shallots

1 jalapeño pepper

1 lime, juiced

1 ½ tsp olive oil

Salt and pepper to taste

Directions:

 Preheat oven to 400 degrees. Remove the leafy green tops from the beetroots and discard. Peel beets, place beets on foil, drizzle olive oil over beets, lightly salt and pepper. Close foil and roast in oven for 40.-60 minutes until tender. Let beets cool, then cut into a small dice and place in a bowl.  Dice apple, chop cilantro, then add finely diced shallots and jalapeño. Combine all ingredients. Drizzle lime juice over salsa. Add salt and pepper to taste.

Nutrition Information:

Servings: 3

Per Serving:    In an approximate one cup serving, 112 calories, 2g fat, 2g protein, 22g carbohydrates, 4g fiber