Roasted Beets with Balsamic Glaze

TIPS for Functional Nutritionist Miranda Moore-Stepnitz

Beets are a root vegetable that is packed with nutrients and health benefits. They are low in calories and fiber, making them an excellent food choice for maintaining a healthy weight and promoting digestive health. Beets are also high in antioxidants, which help to protect the body against damage from free radicals. One of the most significant health benefits of beets is their ability to lower blood pressure. Beets contain nitrates, which are converted to nitric oxide in the body. This compound helps to relax and dilate blood vessels, which can lower blood pressure and improve blood flow. This effect may also improve athletic performance by reducing the oxygen needed to perform physical activities. Beets are also rich in vitamins and minerals, including vitamin C, folate, potassium, and manganese. These nutrients are essential for maintaining healthy bones, skin, and immune function. Additionally, beets contain betaine, a compound that can help to reduce inflammation and protect against certain chronic diseases, such as heart disease and cancer. Adding beets to your diet is an easy and delicious way to promote overall health and well-being. Whether you enjoy roasted, boiled, or blended into a smoothie, beets are a nutritious and versatile food that everyone can benefit from.

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  • 2 Pounds red beets, medium-sized, scrubbed clean,
  • 2 tsps. extra virgin olive oil
  • Salt
  • 1/2 Cup balsamic vinegar
  • 2 tsps. sugar
  • 1 tsp. grated orange zest
  • Freshly ground black pepper


  1. Preheat oven to 400°F and line pan with aluminum foil.
  2. Place the beets in the pan. Rub olive oil over the beets, and sprinkle with salt. Cover the beets with another sheet of aluminum foil.
  3. Roast for one to two hours, depending on the size of the beets and how old they are. After one hour, test every 15 minutes by poking a beet with the tines of a fork. Once the fork tines go in easily, the beets are tender and cooked. Remove from the oven.
  4. While the beets are cooling, prepare the balsamic glaze. In a small, shallow sauté pan, add the balsamic vinegar and sugar. Heat on high until the vinegar has reduced to a syrup consistency. Remove from heat.
  5. After the beets have cooled for several minutes, but are still warm to the touch, peel off the outer skins and discard. Cut the beets into quarters or more bite-sized pieces.
  6. Place beets in a serving bowl. Pour balsamic glaze over the beets. Stir in grated orange zest, and add salt
  7. and pepper to taste.