Looking for an easy and nutritious low-calorie dish? Look no further than 1 cup diced low sodium beets (fat not added in cooking, canned). With just 48 calories per cup, this versatile vegetable is a great addition to any meal.

But beets aren't just low in calories. They're also packed with vitamins and minerals, including fiber, folate, and vitamin C. Plus, studies have shown that the nitrates in beets may help lower blood pressure and improve exercise performance.

In this article, we'll explore the nutritional benefits of low sodium beets, easy ways to prepare canned beets, delicious and healthy beet recipes, and more. Let's dive in!

Low-Calorie Beet Dish

As we mentioned earlier, beets are a great low-calorie option for anyone looking to lose weight. But what should you do with them? One simple idea is to roast diced beets in the oven with some olive oil, salt, and pepper. Or, you could toss them into a salad with some leafy greens, goat cheese, and a balsamic vinaigrette. Another option is to blend beets into a healthy smoothie. Try blending 1/2 diced beet with 1/2 a banana, 1 cup of almond milk, and some honey for sweetness. No matter how you decide to prepare them, you can't go wrong with this nutrient-packed veggie.

The Nutritional Benefits of Low Sodium Beets

In addition to being low in calories, beets also offer a variety of important nutrients. For example, a cup of diced beets contains 3 grams of fiber, which is essential for a healthy digestive system. Beets are also rich in folate, a B-vitamin that's crucial during pregnancy for healthy fetal development. What's more, beets contain nitrates, which are converted to nitric oxide in the body. Nitric oxide helps relax blood vessels and improve blood flow, which can help lower blood pressure and reduce the risk of heart disease. Plus, beets are a good source of vitamin C, an antioxidant that helps support a healthy immune system.

Easy Ways to Prepare Canned Beets

If you're short on time or don't want to bother with fresh beets, canned beets are a convenient alternative. To use canned beets, simply drain and rinse them before using. Try tossing them into a salad, blending them into a smoothie, or heating them up in a skillet with some olive oil and spices. Another idea is to use them as a colorful topping for avocado toast. Simply spread some mashed avocado onto a piece of whole grain bread, and top with sliced canned beets and a sprinkle of sea salt.

Delicious and Healthy Beet Recipes

Not sure where to start with beets? Here are a few healthy and tasty recipes to try:

• Beet and goat cheese salad with balsamic vinaigrette
• Roasted beet and sweet potato hash
• Beet and berry smoothie
• Crispy beet chips with sea salt

The Versatility of Low Sodium Beets

One of the great things about beets is their versatility. They can be used in a wide range of dishes, from salads and smoothies to soups and stews. And, because beets come in many different colors and varieties, they can add a pop of color and flavor to any meal. Some of the most common types of beets include red beets, golden beets, and chioggia beets (also known as candy cane beets). Each type has a slightly different flavor profile and nutritional profile, so feel free to experiment and find your favorite.

Tips for Cooking with Canned Beets

When cooking with canned beets, there are a few tips to keep in mind. First, always drain and rinse the beets before using. This will help remove any excess sodium or preservatives. Second, don't be afraid to experiment with different spices and seasonings to enhance the flavor of the beets. Finally, be aware that canned beets may not be as firm as fresh beets, so they may not work well in certain recipes.

Beet Salads and Side Dishes for Any Occasion

If you're looking for a healthy and flavorful salad or side dish, beets are a great place to start. Try combining diced beets with other vegetables like cucumbers, cherry tomatoes, and bell peppers, and topping with a lemon vinaigrette or creamy feta cheese. Or, for a heartier side dish, try roasting diced beets with other root vegetables like sweet potatoes and parsnips.

Using Beets in Smoothies and Juices

Beets can add a sweet and earthy flavor to any smoothie or juice. To make a beet-based smoothie, simply blend diced beets with your favorite fruits and veggies, like bananas, spinach, and almond milk. For an extra boost of nutrition, add a scoop of protein powder and some chia seeds.

Beet Roots vs. Leaves: Which is Healthier?

While most people are familiar with the root portion of the beet, the leaves are also edible and highly nutritious. In fact, beet greens are a good source of vitamin K, which is important for healthy blood clotting. They're also rich in antioxidants and other vitamins and minerals. So, which is healthier: beet roots or leaves? The answer is both! By incorporating both parts of the beet into your diet, you can enjoy a wide range of health benefits. Try sautéing beet greens with garlic and olive oil, or adding them to a salad with some roasted beets and goat cheese.

How Beets Can Improve Your Health

In addition to their nutritional benefits, beets may also offer a variety of health benefits. For example, the nitrates in beets have been shown to help lower blood pressure and improve circulation. Plus, the high fiber content of beets can help support healthy digestion and prevent constipation. But that's not all. Beets may also help boost athletic performance, thanks to their ability to increase blood flow and oxygen delivery to the muscles. And, because beets are low in calories and high in fiber, they may also help with weight loss and weight management. So, next time you're looking for a nutritious and tasty addition to your meals, be sure to include some low sodium canned beets. Your body will thank you!