Creamy Beets & Apples (AIP)

The Miami Half Marathon is coming. While following AIP for the month I went looking for a delicious way to get this nutrient-dense root vegetable in my belly. Why Beets? Beets have been shown to have a significant impact on body functions during exercise. Beetroot juice has become one of the most popular ergogenic (intended to enhance physical performance, stamina, or recovery) supplements for athletes. What makes the beet such an athletic nutritional powerhouse?

Beets Contain Amazing Nutrients

Beets are a rich source of potent antioxidants and also high in nitrate levels. Studies indicate vegetables high in nitrate promote improved health and athletic performance. Nitrate is a chemical naturally occurring in certain foods and is converted into nitric oxide when consumed. Beets are also a great source of vegetable source iron. My wife, Maritza has issues with anemia, and consuming beets is a go-to for her to get in some quality iron from a non-meat source.

Focusing on the nitric oxide aspect is what keeps athletes coming back to this superfood. Eating and drinking beets raise nitric oxide levels. Research suggests that nitric oxide can increase blood flow, improve lung function, and strengthen muscle contraction. This combination has stimulated elite athletes to supplement with beet juice for improved cardiorespiratory endurance and performance. Talk about a nutritionally-packed choice.

Beets can be consumed by cooking, drinking the juice or even a dehydrated powdered supplement. Enjoying this recipe or a glass of beetroot juice before your next training session may provide you the boost you need.


Servings = 4

Here's What You Need....


  • 3 medium beets (about 1 ½ pounds), peeled and diced into ⅓-inch cubes

  • 2 medium Gala apples, diced into ⅓-inch cubes

  • 1 medium white onion, diced

  • 1 tbsp olive oil

  • ½ tsp sea salt

  • 2 tbsp minced fresh sage

  • Dressing:

  • 2 tbsp softened coconut butter

  • 1 tbsp olive oil

  • 2 tsp white wine vinegar

  • 1 tsp lemon juice

  • ½ tsp sea salt

  • ½ tsp grated lemon zest


  1. Preheat oven to 425 degrees F. Place a large rimmed baking sheet on the middle oven rack as the oven heats. Use two sheets if your baking sheet is smaller than 18x26'' to avoid overcrowding, alternating the sheets if on different oven racks halfway through baking time.

  2. Toss diced beets, apple, and onion with olive oil and sea salt in a large bowl.

  3. Once the oven is preheated, use mitts to remove baking sheet(s) from oven and spread beet mixture into an even single layer.

  4. Return sheet to oven and roast for 20 minutes, tossing halfway through cooking time. Sprinkle sage on top and roast 8 to 10 more minutes until tender and golden.

  5. Let cool slightly while you make the dressing. Whisk together all dressing ingredients in a small bowl until smooth.

  6. Toss roasted beets with dressing in a serving bowl and serve warm.

#MInd #body #recipe #nutrition #beets #aip

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