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February 1, 2021 • Fitness, Healthy Eating & Nutrition

Adding Beets May Give You a Boost

beets 1

A clinical trial from the University of Exeter reported that we can eat our way to more energy with the venerable beet.  The 8 young males in the study who consumed beet juice for 8 consecutive days prior to cycling on an exercise bike were able to cycle up to 16% longer than when they consumed the placebo.

The star performer seems to be the beet’s nitrate compound that scientists believe somehow lowers the oxygen cost of exercise.  The investigators were “amazed” by the effects of beet juice on oxygen uptake because this effect has never been achieved by any other means. (Journal of Applied Physiology, August 09.)

Try juicing beets or making this delicious recipes and see how you feel!

Beet, Avocado, and Citrus Salad with Curry Vinaigrette

Serves 4 plus

Avocado and fruit are always an unexpected, but delectable duo. And the combination can tame any level of bitterness in salad greens.


  • 6 oz. organic lettuce (spinach, spring mix, or herb blend)

  • 2 medium beets, washed and trimmed ( no need to peel)

  • 1 ripe avocado

  • 2 whole citrus fruit (navel oranges, grapefruit…)


For the beets: Preheat oven to 400. Place beets on a small baking sheet and cook in oven until a knife can be easily inserted through the center, about 40- 60 minutes depending on size. Cooked beets can be made 3 days in advance, stored in fridge in an airtight container.

For the salad: Cut cooled beets into eighths (as wedges). Peel and segment citrus. Quarter avocado lengthwise and slice each quarter in half lengthwise, not cutting through skin. Peel back skin to have a total of 8 avocado slices. Toss lettuce with desired amount of dressing  (Refer back to my salad recipes for the Curry Vinaigrette recipe). Divide lettuce leaves among four bowls/plates and top with beet wedges, citrus segments, and avocado slices. Top with fresh cracked black pepper and serve immediately.

*Top with your favorite beans and cheese (goat or feta) to create a vegetarian, yet protein-rich main course salad.


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