Loading ...Healthy RecipesBeet Latkes
Substituting beets for potatoes in traditional latkes not only saves on calories, but also reduces the glycemic index of the dish and adds a powerful cancer-fighting nutrient, as well. Betacyanin — the pigment that gives beets their rich, purple-crimson color, was recently found to increase the number of immune cells in the colon (called CD8 cells) which are responsible for detecting and eliminating abnormal cells. 1-3
Serves: 15
Time to Table: 25 minutes
Healing Nutrient Spotlight
Betacyanin
Good source of folate
Ingredients
6 cups coarsely shredded peeled organic beets (about 6 medium)
6 tablespoons organic whole wheat flour
1 1/2 teaspoons sea salt
1 1/2 teaspoons ground cumin
3/4 teaspoon ground coriander
3/4 teaspoon non-aluminum baking powder
1/4 teaspoon ground black pepper
3 large organic omega-3 eggs, beaten to blend
3 tablespoons organic expeller pressed canola oil (for sautéing )
Preparation
Place beets in large bowl; press with paper towels to absorb any moisture. In another large bowl, whisk flour and next 5 ingredients. Mix in beets, then eggs.
Pour enough oil into large skillet to just cover bottom; heat over medium. Working in batches, drop beet mixture by 1/4 cupfuls into skillet; spread to 3 1/2-inch rounds. Cook until golden, about 5 minutes per side.
Transfer latkes to baking sheet. (Can be made 6 hours ahead. Let stand at room temperature. Rewarm in 350°F oven until crisp, about 10 minutes.)
Nutrition Information
75 calories, 4 g total fat, 1 g saturated fat, 0 g trans fat, 2.5 g monounsaturated fats, 0.5 g polyunsaturated fats, 42 mg cholesterol, 290 mg sodium, 8 g carbohydrate, 2 g fiber, 4 g sugars, 3 g protein
References
- Ishizuka S, et al. Carcinogenesis 1999 Jun;20(6):1005-9.
- Ishizuka S, Tanaka S. Exp Biol Med 2002 Dec;227(11):1017-21.
- Nagai T, et al. J Nutr 2000 Jul;130(7):1682-7.
[Ed. Note: Kelley Herring is the Founder & CEO of Healing Gourmet. She is also the creator of Healing Gourmet's Personalized Nutrition Software and Editor-in-Chief of the Healing Gourmet book series published by McGraw-Hill, including Eat to Fight Cancer, Eat to Beat Diabetes, Eat to Lower Cholesterol and Eat to Boost Fertility. For more information, click here.]
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Tags: beets, betacyanin, folate, glycemic index, vegetables
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