People who are into sports could take a winning tip from Sonny and Cher’s top-100 hit of 1967. You heard it here first, guys… The beat goes on was code, man. Yeah. They’re saying like eat your beets, and you’ll run harder, longer, faster!
It’s true. Lots of science backs this up, but the latest news came out this spring… 45 years after Sonny and Cher gave us the word.
A new study in the Journal of the Academy of Nutrition and Dietetics found that eating 7-ounces of baked beets 75 minutes before exercise helped racers run three percent faster during a 5K. Better yet, in the last 1.8 kilometer, they ran five percent faster. Being able to up your performance like that means you torch both your opponents and major calories.
The secret is all those nitrates in beets. Nitrates help deliver more oxygen to your muscles, so you don’t get tired as fast during a race.
Juice them, soup them, or put them in cake! And don’t throw out the leaves. They’re totally delicious, especially when you use them to make my favorite dish, beetniks. No, the name of this dish is not referring to Sonny and Cher in the 60s. Beetniks turn up at parties in western Canada, especially weddings and Christmas gatherings, when people expect to have a great time and good food. They’re not hard to make, especially if you start with frozen dough.
Click to try out these beet recipes
Then lace up, go out and run your personal best!
Beet cake (see my next post)
And my personal favorite…
2 or 3 dozen larger beet leaves, washed
(In a pinch, you can use red chard leaves)
Bread dough, a pound or so
(I use whole-wheat frozen bread dough)
1 tablespoon coconut oil (or 2 tablespoons butter)
1 onion, finely chopped
2 cloves garlic, finely chopped
1 cup milk thickened with 1 tablespoon flour (or 1 cup cream)
Handful of fresh dill
- Defrost frozen bread dough in the fridge overnight
- Wash the beet leaves and leave them to wilt and dry overnight in a tea towel. If using chard, cut the ribs out
- Chop the onion and garlic
- Lightly grease 2 cookie sheets
- Heat the oven to 350°F.
- Pinch off a piece of dough the size of a golf ball and roll it in your hands into a sausage. Wrap a beet leaf loosely around the middle of the dough, leaving the ends unwrapped.
- Place the rolls on a cookie sheet, an inch apart.
- Cover the pan of rolls with a damp, clean kitchen towel and let the bread rise for an hour or so. While one tray of rolls is rising, prepare more for a second tray and so on.
- Once the rolls have risen, bake them 20 minutes or until a toothpick comes out clean.
- You can freeze beetniks at this point and save them for a special occasion. If eating right away, continue to the next step.
- Sauté the onion and garlic in coconut oil in a large pan until soft.
- Remove from heat and stir in the flour, then add the milk slowly, stirring until well mixed. Return to the heat and continue stirring until the sauce thickens. Keep warm and when ready to serve, add salt and pepper to taste, then stir in the dill.
- If you are using cream (very rich, but if for a special occasion, oh well?), stir it into the sautéed onions and garlic (no flour needed) and allow it to simmer until it thickens. Add dill last.
- To serve, put three beetniks per person into the warm cream sauce and let them simmer away until they’re hot. This takes more time if the beetniks are frozen than if they are fresh out of the oven. That’s it!
- Serve beetniks with meat and veg or with other treats that come to us from Canada’s west via eastern Europe… like cabbage rolls or barbecued marinated lamb.
Of course, beetniks use the leaves of beets, not the roots. That makes it a different animal from what scientists tested in the study up front. But you won’t go wrong with beet greens. They’re loaded with minerals to keep your blood and bones strong… making you a better athlete!
Just so you know, a 1-cup serving of beet leaves provides you with 15 percent of the daily recommended value of iron, a mineral vital to your red blood cells, which carry the oxygen to your muscles. Iron also regulates cell growth. Besides iron, the same serving of beet greens also contains 15 percent of the calcium you need every day to keep your bones healthy.
So… Go beets! Go kids! Run, run, run! It’s just like Cher was trying to say. Beets help you go on, and on, and on, and on…
Photo from Ravenous Penguin