Simple Beet Poke

beet poke
beet poke
Photo by Ketino Photography

When I first moved to Hawaii I just about overdosed on tuna poke. It is one of my favorite dishes of all time.

Although traditionally made with fish, poke can be made with just about any ingredient you like. To give myself a break time to time, from the mercury that is found in large fish like tuna, I make poke with beets.

This simple preparation of beet poke can be used as an appetizer, side dish or healthy mid-afternoon snack and stays fresh in the fridge up to a week.

To mimic the color of local Hawaiian Bigeye tuna I use red beets. I also use traditional poke condiments like inamona –  roasted and ground kukui nuts, alaea – red Hawaiian sea salt and fresh Hawaiian chile. I have provided substitutes in the recipe below if you are unable to source these Hawaiian ingredients.

beet poke
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Simple Beet Poke

Use local organic ingredients when possible. Ground hazelnuts or macadamia nuts can be substituted for the inamona, red jalapeño or fresno chiles can be used to substitute the Hawaiian chile and grey or pink sea salt can be used instead of alaea.

Servings 2 Servings

Ingredients

  • 4 each Small Red beets washed, leaves removed
  • 2 Tablespoons Extra-Virgin Olive Oil
  • 1 Tablespoon Rice Vinegar unseasoned
  • 1/2 each Red Hawaiian Chile minced
  • 1 teaspoon Inamona
  • 1 sprig Mint chopped
  • TT Alaea (Red Hawaiian Sea Salt)
  • TT Black pepper ground

Instructions

Roasted beets

  1. Pre-heat oven 350 degrees. 

  2. Toss the beets with 1 Tablespoon Extra-Virgin Olive Oil and wrap tightly in foil. Place on a pan and roast in the oven for about an hour or until tender.

    beet poke
  3. Remove from oven, unwrap the beets and allow them to cool completely. 

  4. Peel the beets and cut them into quarters. 

Beet Poke

  1. In a bowl, mix together the beets, 1 Tablespoon Extra-Virgin Olive Oil, rice vinegar, Hawaiian chile, inamona, mint, alaea and black pepper. Taste and adjust seasonings as necessary. 

  2. Serve cold or at room temperature.

Recipe Notes

Need alaea? - Buy it here

Inamona can be difficult to find if you do not live in Hawaii. If you are determined to use it, instead of using one of the substitutions suggested above, I have found one website that ships. The quantities are large but you can always keep it in your freezer and take it out as needed. Need inamona? - Buy it here

Need unsweetened rice vinegar? - Buy it here

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Mediterranean Beet Hummus

beet hummus
beet hummus
Photo by: Ketino Photography

If you want to wow your guests at your next get together, beet hummus. This healthy snack is vibrant in both taste and color and is sure to impress. Use it as a dip, place a scoop on top of salads or spread it in sandwiches or wraps.

Health Bennies – 

  • High in protein
  • Vitamin C
  • B vitamins
  • High fiber
  • Helps liver “detoxify” the body
  • High in monounsaturated (healthy) fat
  • High in antioxidants
  • Anti-inflammatory
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Mediterranean Beet Hummus

You will need a food processor for this recipe.
Cuisine Dairy free, Gluten free
Servings 2 Cups

Ingredients

  • 1 each Red beet medium size
  • 1 Tablespoon Grapeseed oil or other high heat oil
  • 3 cloves Garlic peeled
  • 1 can Chickpeas 15.5 oz.
  • 1 Tablespoon Tahini
  • 1 each Lemon juice
  • 1.5 teaspoon Sea Salt
  • 1/4 teaspoon Black pepper ground
  • 1/4 teaspoon Caraway ground
  • 1/4 teaspoon Cumin ground
  • 1/4 teaspoon Coriander ground
  • 1/2 cups Extra-Virgin Olive Oil
  • 2 Tablespoons Water

Garnish

  • 1 teaspoon Sesame seeds
  • 1 Tablespoon Hemp seeds hulled
  • 1 Tablespoon Pumpkin seeds shelled
  • 6 sprigs Dill chopped

Instructions

For the beets

  1. Pre-heat oven to 400 degrees.
  2. Drizzle beet with grapeseed oil, wrap it in foil and roast in oven for 1 1/2 hours until tender.
  3. Unwrap beet and let cool.
  4. Peel and and discard the skin. Cut into a large dice.

For the hummus

  1. Chop the garlic in a food processor.
  2. Add the diced beet, chickpeas, tahini, lemon juice, salt, pepper and spices. Puree until smooth, scraping down sides as needed.
  3. While the food processor is running slowly drizzle in the EVOO followed by 2 Tablespoons of water. Let machine run as long as it needs to in order to create a smooth puree.
  4. Adjust seasonings as necessary.
  5. Place hummus in a medium bowl and top with garnishes and a drizzle of EVOO.

Recipe Notes

Need Tahini? Try the "Ziyad Tahini Sesame Sauce".
Need Hemp seeds? Try the "Nutiva Organic Hempseed"
Need Pumpkin seeds? Try the "Now Foods Organic Pumpkin Seeds"

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Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Wild Rice And Kale Salad

This wild rice and kale salad studded with roasted beets and goat cheese makes a beautiful side dish or completely satisfying main course.

Make a big batch at the beginning of the week. This salad holds up great and is just as good cold as it is warm.

 

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Wild Rice And Kale Salad

Cuisine Gluten free
Servings 4 cups

Ingredients

Roasted beets

  • 2 tbsp Grapeseed oil
  • 3 each Baby beets (5 if they are very small) cleaned, tops removed

Wild rice

  • 1 tbsp Grapeseed oil
  • 1/4 each Yellow onion small dice
  • 1 each (small) Carrot small dice
  • 1 rib Celery small dice
  • TT Sea salt and pepper
  • 1 clove garlic minced
  • 10 sprigs Thyme chopped
  • 1/2 cup Wild Rice rinsed
  • 1 1/2 cups Water
  • 1 tbsp Parsley chopped

Kale

  • 1/2 bunch Kale washed, stems removed, chopped
  • 1/2 each Lemon juiced
  • TT Sea salt and pepper
  • 2 tbsp Extra-Virgin Olive Oil
  • 1 tbs Pine nuts
  • 2 oz Goat cheese

Instructions

  1. Pre-heat oven 350 degrees.
  2. Toss the beets in 2 tablespoons grapeseed oil and wrap tightly in aluminum foil. Place package on a sheet pan and roast in the oven until tender, about 1 hour - 1 hour, 15 minutes.
  3. When a toothpick can be inserted easily the beets are ready. Let the beets cool slightly, peel them by rubbing them with a paper towel and slice them in half.
  4. While the beets are roasting make the wild rice. Place the remaining grapeseed oil, diced onion, carrot and celery in a small pot and place over medium heat. Season with salt and pepper and saute until tender.
  5. Add the garlic and thyme and cook one minute more.
  6. Add the wild rice and water and bring to a boil, reduce to a simmer, cover and cook 45 minutes to an hour or until tender.
  7. Fluff rice with a fork and set aside.
  8. In a large bowl add the kale, lemon juice and a pinch of salt. Massage the leaves with your hands breaking down the fibers until they are soft.
  9. Add the halved beets, wild rice, extra-virgin olive oil and pine nuts to the bowl. Adjust seasoning as needed with salt and pepper. Toss to combine and crumble the goat cheese over the top.

What I love to use making this recipe:
La Tourangelle, Grapeseed Oil
Minnesota Cultivated Wild Rice
Live Organic Pine Nuts

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Not your boring 3 bean salad

3 bean salad

3 bean salad

I do a lot with beans these days. They are so rich in nutrients and protein that its sort of a no brainer. You can eat them cold, hot, pureed, in salads, in soups, as a side dish, in chili… I’ve even made cakes with them (no s%*t!). Three bean salad is one of my boyfriend’s favorites. Coming from the days his Mom used to open 3 different cans of beans and dump Italian dressing all over them, I have taken that basic idea here and just juiced it up a bit. Most importantly I removed all the sugar (that you get out of bottled Italian dressing) and added some fresh raw vegetables and herbs. Make it ahead of time, store it in the fridge and snack on it all week.

 

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Not your boring 3 bean salad

**Use organic ingredients whenever possible.
Servings 6

Ingredients

  • 1 can Garbanzo beans drained & rinsed
  • 1 can Black beans drained & rinsed
  • 1 can Kidney beans drained & rinsed
  • 1 each Red bell pepper small diced
  • 2 each Scallions sliced thin
  • 1/2 bunch Cilantro chopped
  • 1 each Red beet peeled, sliced thin & cut into matchsticks (julienned)
  • 1-2 each Carrots peeled, sliced thin & cut into matchsticks (julienned)
  • TT S&P
  • TT Red wine vinegar
  • TT EVOO (or even better yet flax oil !)

Instructions

  1. In a large bowl combine all three beans, bell pepper, scallions and cilantro. Season the mixture with S&P, a splash of red wine vinegar and EVOO. Toss thoroughly.
  2. In a separate bowl combine the beets and carrots, season them with S&P, a splash of red wine vinegar and EVOO. Toss thoroughly.
  3. To plate, place the bean mixture on a plate or in a bowl and garnish with a handful of beets and carrots.

Recipe Notes

Need flax oil?  Try this!

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.

Roasted beets with seeds, farro and spiced yogurt

roasted beets with farro

roasted beets with farro

This dish takes a little bit of time to make but if you do some prep ahead of time it makes it a lot more manageable. The farro and beets can be cooked and the yogurt sauce can be made the morning of or the day before. Then when it come time to eat all you have to do is dress the ingredients and plate them up!

Health bennies:

Beets – Great source of fiber, vitamin A & C, healthy carbs, and many important minerals.

Whole Grain Farro – High in fiber, contains vitamin B3 and zinc, good source of protein and iron. *Favorite brand – Bob’s Red Mill organic farro Note, buying pearled farro will greatly reduce your cooking time but in the case of pearled farro the bran has been removed therefore removing many of it’s nutritional properties.

Greek Yogurt – High in probiotics which is great for healthy digestion, high in calcium, a good source of essential fatty acids and protein.*Favorite brand – Straus Organic Plain Greek Yogurt

 

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Roasted beets with seeds, farro and spiced yogurt

**Use organic ingredients whenever possible
Servings 4

Ingredients

Farro:

  • 1 cup Farro
  • 2 Tablespoons Extra-virgin olive oil
  • TT S&P

Beets:

  • 5 each Beets medium size, washed, greens removed
  • 2 Tablespoons Grapeseed oil
  • 2 Tablespoons Extra-virgin olive oil
  • TT S&P
  • 1 Tablespoon + 1 teaspoon Apple cider vinegar
  • 1 Tablespoon Parsley chopped
  • 1 Tablespoon Dill chopped

Yogurt sauce:

  • 1/2 cup Greek yogurt plain
  • 1/4 teaspoon Coriander ground
  • 1/8 teaspoon Cumin ground
  • TT S&P
  • 1 clove Garlic minced
  • 1/2 lemon juiced

Garnishes:

  • Chia seeds
  • Hemp seeds
  • Sesame seeds
  • Pea sprouts or sunflower sprouts, tossed in lemon juice, S&P

Instructions

For the farro:

  1. Rinse the farro under cold water, place in a pot with a hefty pinch of salt and cover with cold water by 1 inch. Bring to a boil, turn down to a simmer and cook covered about 30 minutes. (Cooking time will vary according to what kind of farro you have, read the package for their suggested cooking time.)
  2. When the farro is tender, strain off the water, toss with 2 Tablespoons EVOO, season with S&P and lay out on a plate to cool.

For the beets:

  1. - Toss beets in 2 Tablespoons grapeseed oil (or other high heat oil), wrap them tightly in foil and roast in a 350 degree oven for 1 1/2-2 hours until tender. (Cooking time will depend on the size of your beets.)
  2. - Once the beets are cool enough to handle peel off the skin, cut them into quarters and toss them with the EVOO, apple cider vinegar, S&P, parsley and dill.

For the yogurt sauce:

  1. - Whisk together the greek yogurt, coriander, cumin, S&P, garlic and lemon juice from half a lemon.

To Plate:

  1. - Start with a swipe of the yogurt sauce along the bottom of a large platter (or serve the sauce on the side).
  2. - Spoon the farro over the top and then arrange the beets on top of the farro. Garnish with pea shoots and a sprinkling of chia, hemp and sesame seeds.

Recipe Notes

Need Farro? Try this!
Need Apple cider vinegar?  Try this!
Need Greek yogurt? Try this!

 

Sarah Burchard is the author of The Healthy Locavore, a natural foods chef and certified health coach whose writing centers around holistic health, supporting community and eating locally grown and made food.