Veggie Bites & Beet Ketchup


Serves: 4

February is National Heart Health Month. When I think of heart health, my mind immediately goes to foods and spices filled with color and flavor, particularly beets. Their rich color, earthy taste, and vibrant appearance are rather eye-catching. In addition, beets hold some powerful health benefits.

Keep reading because I’ve got the perfect heart-healthy dish for you this month .

More specifically, beets contain inorganic nitrate and nitrite. Simply put, these compounds can turn into the active form of nitric oxide in the body. Nitric oxide supports cardiovascular health by maintaining blood pressure, decreasing your risk of oxidative stress, and regulating the immune system.

Beets can be prepared in so many different ways. Juiced, roasted, steamed, or you could pair it with dark chocolate and add it to a healthy dessert . (Yum, right?)

Personally, my favorite way to incorporate beets is with ketchup. It’s the perfect substitute for condiments high in sugar and food additives (not to mention an easy and tasty way to reap the benefits of beets)!

I pair this with some roasted veggies for an added bonus of fiber to support a healthy gut.

This is the perfect side, snack, or modern spin on a game day dish for your guests!


Ketchup Ingredients

1 cup beets, chopped

½ small onion, diced

1 tbs pure maple syrup

1 tsp dijon mustard

1 tbs avocado oil

¼ cup apple cider vinegar

¼ cup filtered water


Veggie Bites Ingredients

1 head cauliflower, florets

1 head broccoli, florets

1 jar artichoke hearts

1 medium sweet potato, cut into french fries

2 tbs avocado oil

Sea salt and pepper

Step 1

Preheat oven to 375 degrees. On one sheet pan, place beets with avocado oil.

Step 2

On a separate sheet pan place cauliflower, broccoli, and sweet potato fries. Drizzle with avocado oil, sea salt, and pepper.

Step 3

Roast both vegetable trays for 20-25 minutes.

Step 4

Set the pan with cauliflower, broccoli, and sweet potatoes to the side.

Step 5

On the stove top, place beets in a saucepan with mustard, onions, maple syrup, vinegar, and water. Turn to high heat and boil for 1-2 minutes, then lower to a simmer and cook until onions are soft.

Step 6

Allow ingredients in the saucepan to cool, then add to a blender. Blend until smooth and creamy. Serve on the side of the veggie bites.

Photo by Monika Grabkowska on Unsplash

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