Muscle & Fitness Australia - Issue 352 - June 2017

EAT 1FOOD,5WAYS

CHEW

ON THIS

Relax, man.

Consuming one glass

of beetroot juice has

been shown to lower

systolic blood

pressure by

4 to 5 points.

3 SMOOTHIE
To start your day
strong or power
through an afternoon
slump, place ½ cup
coconut or almond
milk; ½ cup water;
½ cup baby spinach
or kale; ½ medium beetroot
(raw or pre-cooked),
cut into small chunks; ½ cup blueberries;
¼ frozen banana; 1 tbsp chia seeds;
and ice in a blender. Blend and drink.

1 RAW
Grate them, slice
them or use a
spiralizer and turn
raw beetroot into
beetroot “noodles.”
Raw beetroot can be
enjoyed on salads,
mixed into pasta
dishes or solo. For
a quick, easy salad,
try tossing them with
sliced cucumbers
and feta cheese and
topping with a little
olive oil, lemon juice,
salt and pepper.

2 ROAST
Setovento200°C
and line a baking
pan with baking
paper. Cut the
greens off the top
of the beetroots,
scrub them clean
and slice thin (either
leave the skin on or
peel prior to slicing).
Lay slices on the
baking pan and
drizzle with olive
oil. Sprinkle with
salt and pepper or
a salt-free garlic-
and-herb-blended
seasoning. Bake for
15 to 20 minutes.

AMY NEUNSINGER/GETTY IMAGES

Beetroot

This nutrition powerhouse is packed with

fibre, antioxidants, folate and a ton of flavour.

BY JENNA WERNER

5 PANCAKES

This will add colour

and more nutritional

value to carb-heavy

pancakes. In a

blender, place ½ cup

raw oats, 1 scoop

protein powder,

½ medium raw

beetroot (washed,

peeled and cut into

small pieces) or

1 pre-cooked beetroot

and 1 tbsp water and

blend well. Add

blended contents to

a bowl. Mix in 1 egg,

1 tbsp chia seeds,

2 tbsp almond milk, a

pinch of cinnamon and

½ tsp vanilla extract.

Mix well and pour onto

greased pan. When

the edges start to look

dry, flip and cook

another minute or two

on the other side.

4 PESTO

In a blender or food

processor, place

½ cup extra virgin

olive oil, ¼ cup pine

nuts (or sunflower

seeds), 1 small

beetroot (raw or

pre-cooked),

1 garlic clove, ¼ cup

shredded parmesan

cheese and 1 cup

packed basil leaves.

Blend and pour on

top of fish, poultry

or wholemeal pasta.

40 MUSCLE & FITNESS JUNE 2017