Monday, August 1, 2011

Swiss chard and strawberry spinach smoothie

I have rarely posted to beetsuite this summer, being occupied with gardening and garden construction. This chard smoothie is a sample of the results of my hard labour.

Swiss chard
Strawberry spinach

                                            Yield: 1 cup, approximately

6 fresh chard leaves with stems, each leaf about the size of your palm
1 handful fresh strawberry spinach stems
6 stems fresh mint
1 Kiwi fruit
¼ cup aloe vera juice
1 teaspoon extra-virgin olive oil

1. Pick chard, spinach and mint fresh from your garden. Clean the garden produce by washing  outdoors in fresh water, thus leaving any livestock, such as ants and spiders, outside to continue their work.

2.  Slice or tear chard leaves and stems into 5 c. (2 in.) chunks and place them in a blender.

3. Remove leaves and seed balls from strawberry spinach. Add them to the blender. Discard stems.

4. Remove leaves from mint stems. Discard stems. Place leaves in blender.

5. Peel Kiwi fruit. Slice into rounds and add to blender.

6. Add aloe vera juice and olive oil. Blend on 'High' until the ingredients are pureed.

Sunday, July 10, 2011

Bison borscht

Bison borscht is quick and easy to make using an induction cooktop. Your kitchen will remain cool while your borscht will be hot.

Bison borscht with sour cream

Yield: 4 - 6 servings
Ground bison meat formed into a patty

¼ lb. frozen ground bison patty, thawed
I medium yellow cooking onion
1 tablespoon olive oil
1 large beet, washed and peeled
1 small purple cabbage head
6 cups water
4 sprigs fresh dill
2 dried bay leaves
fresh ground sea salt
fresh ground black pepper corns
¼ cup red wine vinegar
commercial soured cream

1. Slice thawed bison patty into small cubes, or break apart into small chunks. Reserve.

2. Slice peeled beet into a small dice to make a quantity of 2 cups. Reserve.

3. Thinly slice purple cabbage into small bite-sized pieces to make a quantity of 2 cups. Reserve.

4. Slice cooking onion into a small dice to make ½ cup. Add olive oil and onion dice to cooking pot on the induction cooktop. Use the 'Fry' mode, and set heat to 'Med/Low.' Saute onion for 2 - 3 minutes. 

5. Add cubed bison patty to the cooking pot. Over 'Medium' heat, saute until meat begins to brown.

6. Switch cook mode to 'Boil'. Set heat at 'Medium'. Add reserved beet dice and sliced purple cabbage. Stir.

Diced beet, sliced purple cabbage, diced onion and cubed bison meat

7. Add 4 - 6 cups of water, enough to cover the contents in the cooking pot. Add dill, bay leaves, sea salt and black pepper. Bring to the boil, then reduce heat to 'Med/Low' or 'Low' to simmer the borscht for approximately 20 minutes.

8. When the beet dice is al dente, the borscht is finished cooking. Turn off the induction cooktop but leave cooking pot on the cooktop. Remove bay leaves and dill. Add red wine vinegar, stir, and allow borscht to sit for 5 minutes to enable flavours to mingle.

9. Ladle bison borscht into bowls. Add a dollop of sour cream to each.

Tuesday, June 21, 2011

Cold borscht with hot potatoes and yoghurt

Cold borscht with hot mashed potatoes? Think of hot apple pie with ice cream. The sensation is similar, but savoury rather than sweet.

Cold borscht with hot potatoes and yoghurt

                                                 Yield: 4 servings

2 medium beets
4 cups water
2-3 sprigs fresh dill for borscht, plus 1 sprig for garnish
2 teaspoons brown sugar
2-3 tablespoons fresh lemon juice
¼ teaspoon sea salt
2 medium potatoes, boiled, whipped
½ tablespoon butter
2 tablespoons milk
Greek yoghurt

1. Thoroughly wash beets under running water to remove sand and debris. Remove any wilted or discoloured tops and roots. Place whole beets in the basket of a food steamer or pressure cooker. Steam according the instructions in your steamer or pressure cooker manual. When cooked, remove beets to a heat-proof container and set aside to cool. Reserve cooking fluid for use in this borscht.

2. When beets are cool enough to handle, slip the peels away. Dice. Place in a non-reactive cooking pot. Strained the reserved cooking fluid and top it up with fresh water to make 4 cups of liquid. Add whole sprigs of dill. Bring to the boil, then reduce heat to simmer for 5 minutes.

3. Remove and discard dill. Add lemon juice, sugar and salt. Stir to combine. Turn off heat and allow borscht to cool until the borscht is no longer steaming.

4. Pour borscht into a blender. Pulse to a thin puree.

5. Remove borscht to a lidded container and place in the refrigerator to cool completely.

6. Prior to serving borscht, cook potatoes with skins on. While still hot, mash them. Add butter and milk, then whip them to a smooth paste.

7. Ladle cold borscht into bowls. Place a dollop of hot whipped potato into each bowl of borscht, and top it off with a tablespoon of soured cream and a small slip of fresh dill.

Saturday, June 18, 2011

Cold beet and kohlrabi soup

The sweet flavour of kohlrabi blends well with the earthy, full flavour or raw beet in this summer soup which is quickly made in your food processor or blender.

Cold beet and kohlrabi soup

1 beet, peeled, chopped
1 kohlrabi, peeled, chopped
½ cup chopped kohlrabi greens
1 small shallot, peeled, quartered
2 tablespoons grated white radish
pinch of fresh thyme
pinch of fresh tarragon
1½ - 2 cups hemp milk or almond milk
sprigs of fresh thyme

Beets, kohlrabi, thyme, and white radish

Preparation :

1. Having washed the vegetables, peel and coarsely chop them. Put them in a food processor or blender.

2. Wash and spin-dry the herbs. Crush them and add to the vegetables.

3. Add the shallot, the radish and the hemp or almond milk, then process or blend to a smooth puree.

4. Decant into two soup bowls. Garnish with a sprig of fresh thyme.

Monday, June 6, 2011

Grated beet with mashed yam

Steam the beet and yam, and leave them to cool. Then make this nutritious, highly-coloured alternative to the common potato salad normally served in Canada's summer picnics.

Grated beet with mashed yam


1 medium-sized beet, stalks removed
1 medium-sized yam or sweet potato
2 cups water
¼-½ cup plain Greek yoghurt
2 tablespoon fresh lime juice
¼ teaspoon ground ginger
sea salt and fresh ground black pepper to taste


1. Wash beet and yam. Place them in the steamer basket of a pressure cooker. Add 2 cups water. Bring the pressure cooker to a boil (following instructions in your manual). Reduce heat to medium and cook the vegetables for 10 minutes. Turn off the heat and leave pressure cooker to rest until the safety latch is released. Remove vegetables to an air-tight container to cool. Discard pot liquor.

2. When cool, slip skin off beet. Discard the skin. Grate the beet. Set aside.

3. Peel the yam. Discard the skin. Place the yam in a mixing bowl. Mash it with a potato masher or use a beater to whip it to a puree.

4. Add grated beet, yoghurt, lime juice, and ginger to the mashed yam. Mix.

5. Add salt and pepper to taste. Serve immediately.

Tuesday, May 17, 2011

Beet, carrot, mustard greens and celery juice

The hot spiciness of the mustard greens removes the necessity for adding salt or spices to this juice. The mustard heat sensation is first felt on the tip of the tongue, spreading throughout the mouth. This quickly mellows to an aftertaste of carrot and beet.

Beet, carrot, mustard greens and celery juice


1 small beet, approximately 4 cm. (1.5 in.) in diameter
2 celery sticks
2 carrots
2 - 3 mustard green leaves, stalks removed

Beet, carrot, celery stalks and mustard greens


1. Wash all the vegetables. 

2. Slice the mustard greens into strips. Cut the celery stalks into small chunks. Pulp all in a juicer. 

Mustard greens and celery juice
3. Slice carrots into chunks. Pulp in the juicer.

Mustard greens, celery and carrot juice

4. Cut beet into chunks. Pulp in the juicer. Decant the juice into a glass. 

Sunday, May 15, 2011

Beet veggie smoothie

This beet smoothie is a  delicious way to get your daily portion of vegetables. It is like a savoury vegetable salad with just a little punch from the fresh ginger. In addition, the olive oil is great for the health of your nervous system.

Beet veggie smoothie

                                                    Yield: 2 smoothies

1 beet, approximately 5 c. (2 in.) in diameter
6 beet leaves, including stalks
1 sweet red bell papper
1 tomato
1 carrot
½ teaspoon grated fresh ginger
1 - 2 celery stalks 
6 - 8 stems of cilantro
1 tablespoon extra virgin olive oil
¼ cup cold water
salt and pepper to taste
Beet, beet leaves, sweet red bell pepper, tomato, ginger
celery, cilantro and carrot


1. Wash the vegetables. Peel the beet. Chop it into chunks. Place into a blender together with ¼ cup water. Pulse on 'High'.

2. Add chopped tomato, bell pepper and carrot to blender. Blend until pureed.

3. Add the remaining ingredients. Blend to a fine pureed. Adjust seasonings.