A protein packed, vibrant beetroot dip made with greek yogurt to go with crackers, chopped veggies or anything else that needs a pop of color and great flavor
It has been published that the BEET has been enjoyed my many ancient civilizations….and that they used the leaves as medicinal? Great!
Well, I don’t really know who uses beet root leaves anymore for medicinal uses but one thing is true-
Beets are packed with nutrients and low in calories. A win in my book. And the vibrant color is thanks to its many antioxidants inside! And even though beet greens aren’t used as medicinal uses- beet greens contain beta-carotene (also popular in carrots, spinach and broccoli).
how to cook BEETS:
BOILING METHOD (EASIEST)
- – Rinse beets and place in a saucepan large enough to cover beets completely in water.
- Bring to boil and boil on high for ~45 min or until the beets are soft enough to easily poke a fork into it.
- you may need to add more water…most likely you will because it will boil out before the beets are fully cooked
- Once soft, pour beets in another bowl and run under cold water under cool enough to touch. You know they are done if the skin just slips off easily. its sooo cool.
ROASTING METHOD
- preheat oven to 400 degrees.
- Rinse beet roots and place on parchment paper.
- Roast for approx 1 hour 30 min.
- Once completely cool, peel with peeler.
FUN TIP:
As a general rule of thumb, the more bright-colored plant foods in your diet, the more antioxidants you’ll consume!
other INGREDIENTS:
caraway seeds: if you’ve ever tasted Rye bread then you know the taste of the caraway seeds. It’s a light licorice taste…like fennel but mild. The recipe calls for toasted seeds so just spread them out on a sheet and roast them or broil them for about 5 min. The smell of roasted caraway seeds will blow you caraway. ha.
red wine vinegar: vinegar is the ingredient most people assimilate with beets. Sometimes vinegar is doused over beets which is typical. This recipe however, calls for just a dash, making it not overly vinegary but still bringing out the red wine vinegar taste.
non-fat plain greek yogurt: this ingredient speaks for itself…1 cup contains 100 calories, less than a gram of fat, 240 mg of potassium, 6 grams of carbohydrate, 6 grams of sugar and 17 grams of protein.
So grab yourself some of these bright colored babies and dress up any meal with this tasty dip.
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Creamy Beetroot & Yogurt Dip
Description
A protein packed, vibrant beetroot dip made with greek yogurt, caraway seeds and dill. An excellent dip to go with crackers, chopped veggies, chicken or anything else that needs a pop of color and great flavor.
Ingredients
- 3 large beetroots (washed)
- 2 Tablespoons extra virgin oil oil
- 4 garlic cloves (finely chopped or minced)
- 3 small shallots, thinly sliced
- 2 tsp Dijon mustard
- 1 tsp red wine vinegar
- 1 1/2 tsp toasted caraway seeds (roughly chopped)
- 1/2 cup plain non-fat greek yogurt
- 2 Tablespoons dill (finely chopped)
- 1/2 cup pecorino cheese (grated)
Instructions
COOK THE BEETS
1. Place beets in pot of water, cover completely and boil until soft enough to poke a fork through (approx 45 min depending on the size of your beets…) Once they are done, run under cold water and the skin should slip off. That’s how you know it’s cooked! If they are still hard, you can continue cooking or peel with a peeler.
2. Heat small amount of oil in pan and saute onion and garlic until fragrant
3. Place beets and onion and garlic in food processor until purreed.
4. Add mustard and vinegar, 3 tablespoons oil and caraway seeds and whiz until smooth!
5. Enjoy!
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