Current Kitchen Crush(es): Lemons + Beets
Lately, I can't get enough of lemons and beets. You ever have that happen? All of a sudden, you are just locked in on certain flavors and you can’t get enough?
Both have been finding their way into my morning smoothie. The lemon adds such a fresh zing, and that vibrant beet color makes me oh so happy every time.
They both pack a ton of health benefit too.
Lemons…
Are an easy way to add a boost of vitamin C, which supports immune health and helps protect our cells from everyday stress.
Support digestion
Are rich in plant compounds called flavonoids, including eriocitrin. Emerging research suggests these compounds may support the body's natural GLP-1 production and healthy blood sugar regulation. While most of the research has been done using concentrated lemon flavonoid extracts rather than fresh lemons, it's another reminder that whole, colorful foods contain remarkable compounds we're still learning about
My favorite ways to add lemon into the everyday…
Add ¼ of a lemon (rind and all) to my morning smoothie.
Make the quickest salad dressing ever: fresh lemon juice, extra virgin olive oil, sea salt, and pepper. My favorite is to massage into kale because the acid in the lemon softens the leaves.
Toss broccoli with olive oil and fresh lemon juice before air frying. So simple.
Bonus: Stir fresh lemon zest into plain Greek yogurt, drizzle with a little honey (optional), and top with chopped walnuts. LOVE!
Beets
There are so many reasons I love beets. Their color, fiber, and how they help us stay young from the inside out to name a few.
Ladies, we want to aim for about 25–30 grams of fiber each day (I personally like to aim for 30 grams). The average woman only gets around half of that. Fiber isn't just about staying regular, it feeds the beneficial bacteria in our gut, helping create a thriving microbiome.
For women in midlife, that's especially important because our gut is also home to the estrobolome, a collection of bacteria that helps metabolize and recycle estrogen. A healthy estrobolome supports healthy estrogen balance, which can play an important role during perimenopause and beyond.
Just ½ cup of cooked beets provides about 2 grams of fiber, making them an easy, colorful way to move a little closer to that daily goal.
Beets are also naturally rich in betaine, a nutrient that supports methylation, one of the body's key processes for regulating gene expression. Dr. Kara Fitzgerald, a leader in the study of epigenetics includes beets as part of her food-first approach to supporting healthy aging. She speaks about this and SO much more in her book, “Younger You.”
My go-to everyday ways to add beets into the week.
Blend 1 raw (medium) beet in my morning smoothie (recipe below)
Roast beets and toss them into salads with arugula, goat cheese, walnuts, and a squeeze of fresh lemon.
Beet Spread. I love this as a dip for other veggies.
Simple foods. Beautiful color. Lots of nourishment.
Win, win, win!
My Go-To Fiber & Protein Packed Smoothie Recipe
This recipe packs protein, healthy fat, and has about 15g of fiber in it. That is ½ of your total day’s worth. I’ll have this about 3 times/week, alternating between a veggie omelet or a greek yogurt bowl.
1 ½ scoop unflavored Be Well By Kelly protein powder (vanilla works too!)
½ cup raw beet
⅓ cup frozen cherries or blueberries
½ avocado
1 generous handful baby spinach
1 tablespoon ground flaxseed
1 teaspoon honey (optional)
¼ lemon (peel and all)
Dash of sea salt
Ice
About 1 cup cold water (or your favorite milk)
Blend until smooth and enjoy!