Discover the Amazing Benefits of Berberine: A Natural Wonder for Your Health

Omber Khan


Berberine is a natural compound that has garnered attention for its variety of wellness benefits. Derived from the roots and bark of plants in the Berberis family, this golden-yellow alkaloid has a rich history in traditional Chinese and Ayurvedic practices. In this blog post, we'll delve into the numerous wellness benefits associated with berberine. Let's explore!

1. Aids in Balancing Blood Sugar Levels
Berberine has been linked to assisting in maintaining balanced blood sugar levels. It's believed to enhance insulin sensitivity and support overall health.

2. Contributes to Cardio Wellness
Some studies suggest that berberine can support a healthy heart by assisting with blood flow and reducing inflammation.

3. May Assist in Weight Management Goals
For those looking at natural ways to support their weight management journey, berberine might be an option. It's thought to enhance metabolism and support energy balance.

4. Boosts Mental Sharpness
Berberine's potential benefits also touch upon cognitive aspects, where it's believed to help with memory, learning, and attention.

5. Supports Digestive Wellness
A balanced digestive system is crucial for well-being. Berberine may play a role in maintaining a harmonious gut environment by fostering the growth of helpful bacteria and supporting digestion.

Berberine is believed to offer a spectrum of wellness benefits. Whether it's supporting blood sugar balance, heart wellness, weight management, mental sharpness, or digestive health, this natural compound is worth exploring. As always, it's essential to consult with a wellness professional before introducing any new supplement into your regimen.

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Natural Ways to Increase Energy Levels

Omber Khan
With so many natural alternatives to caffeine, you can say goodbye to coffee once and for all. You can learn more about our energy-boosting supplements in this blog. 

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How to Improve Your Gut Health

Omber Khan
It's never a bad idea to look into improving your gut health. Read on to learn more about a few easy steps you can take today to start improving your digestive health!

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Going Green: The Benefits of Plant vs Dairy Proteins

Samuel Wotton
The benefits of plant vs dairy sources of protein has been fiercely debated on and off the internet for decades. 

There are a number of factors that motivate people to change dietary choices, from nutrition to ethics, but all are important to consider in the bigger picture.

Health Benefits with Plant Proteins

While there are pro's and cons to both plant-based formulas (depending on the formula) and dairy or whey based formulas, anecdotally, many people receive much more positive health benefits from plant-based proteins than dairy. Common complaints from dairy-based products are indigestion, acne flareups and hormonal issues, as well as taste and texture. 

Improve Digestion

Plant-based protein powders are made from whole foods. The advantage to using a complete plant protein, is it's generally a blend of multiple different plant proteins, designed to give you a fully biologically available protein. 

Our bodies are not designed to drink cow's milk, and many people lack the necessary enzymes to properly break down whey. 

Plant proteins have natural enzymes that help break down the protein so it can be assimilated into amino acids by the body.

Some plant proteins even have pre-biotic fiber, BCAAs, and glutamine that help to improve gut health.

Reduce Body Weight

There are a number of benefits to consuming plant proteins for losing weight. A recent study showed that people who ate a plant-based diet had a greater reduction in weight and body fat than control groups.  

Part of this is because plant proteins tend to leave you feeling more satisfied and full after consuming them.

Imagine, trying to diet and not being hungry all the time?

Improve Longevity

Recent research shows that consuming plant-based protein sources contributed to living a longer healthier life. The study analyzed those who included rich plant-based sources of nutrients in their diet vs those who did not.

Lower the Risk for Heart Disease

While there are a number of benefits for going plant-based, what is appealing to many people is the overall improvement of health markers. Plant based proteins can lower cholesterol, risk for diabetes type 2, and reduce markers of stress.


It Just Feels Better

Most anecdotal evidence points to just feeling better overall taking plant-based protein vs dairy. When it comes to energy, hormones, stress levels, and overall health, plants take the cake.


It's Sustainable

Dairy farming uses a tremendous amount of resources, as well as leaving a significant carbon footprint. In fact, plant-based proteins and foods scored lowest on overall impact to the environment by agriculture. Plant protein dramatically outperforms dairy when it comes to positive environmental impact. Switching to a plant-based protein is something you can feel good about, inside and out.


Want to try a plant based protein?

Try our new FUSION4.

It combines 4 types of plant proteins to give you a complete protein infused with amino acids so you can look and feel your best.

Click here to get yours now.


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Adaptogens: What Are They and How Can You Benefit?

Samuel Wotton

If you haven’t been living under a rock the past few years, you’ve probably heard of ‘adaptogens’.

They’re used in supplements, teas, foods, and even skincare products.

Most of all, they are used to help regulate stress hormones.

In the past few years, this type of product has become immensely popular, as more and more Western cultures realize the importance of stress management for health.

In fact, herbal dietary supplements are one of the fastest growing category of health products on the market:

OK, But what ARE adaptogens?

Adaptogen is a word used to describe plants that have been used as a medicine for millennia, which generally help the body and mind adapt to stress.

“Stress” means elevated ‘stress hormones’ such as cortisol, epinephrine (“adrenaline), or others.

Adaptogens help to down or up-regulate these hormones in order to create a more balanced, healthy stress response

You can take adaptogens in a few different ways:

You can buy teas, powders, lotions, and capsules. Adaptogens can come in single ingredient forms (like ashwagandha), or in blends of ingredients that work well together (such as various adaptogen mushroom products).

Most people prefer to take capsules due to ease of use and lack of any bitter aftertaste.


How can they help ME?

Adaptogens work to normalize the body’s response to stress.

Sometimes, environmental factors - work, a relationship, home, or other circumstances, can create an “internal environment” of stress.

Taking adaptogens is a way to downregulate production of these “stress chemicals”.

When you are in ‘stress’, your body is basically in ‘fight or flight mode’.

This means that biologically, your body is reacting to the equivalent of a bear attacking you.

This can be extremely detrimental not only to short term well-being but to long-term health.

Supplementing with adaptogens can lead to better mood, less anxiety, but most importantly, lower stress leads to better long term health.


BUT - Do they actually work?

While most of the data from adaptogens stems from thousands of years of anecdotal evidence from Eastern cultures, there has been limited data provided by western science.

More recently, increased funding has been made available showing the benefits of these herbs, and the results confirm what eastern cultures have known for thousands of years:


What’s most important, though, is people are realizing that nature can provide powerful solutions to our everyday problems. 

So which ones should you use?


1. Ashwagandha

Ashwagandha is one of the most popular adaptogens for a reason.

It helps create balance, regulating the hormonal profile up or down depending on the environment.

If you lack energy, generally you’ll notice an increase. If you have too much energy or anxiety, ashwagandha can help calm you down.

Please note, Ashwagandha should be taken daily for at least 2 weeks before expecting to see results.


Selfevolve Ashwagandha Root + Black Pepper Extract - $24.99
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2. Reishi Mushroom

Reish mushroom extract and mushroom extracts in general have grown in popularity over the past few years. Lion’s mane and Reishi mushroom extract are two of the most popular.

Reishi has a calming and anti-anxiety effect. It’s great for unwinding in the evening or calming anxiety during the day.

Reishi is a staple ingredient in our mushroom complex:

Selfevolve Premium Mushroom Complex - $24.99

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3. Lion’s Mane

Lion’s Mane is known for increasing cognitive function, decreasing depression or anxiety, protecting the brain and nervous system, and preventing ulcers in the digestive tract.

Supplementing with Lion’s Mane can provide a potent boost in cognition, memory, and performance.

We combine Lion’s Mane with the most potent mushroom adaptogens available in our Mushroom Complex:

Selfevolve Premium Mushroom Complex - $24.99

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Overall, supplementing with adaptogens is a great way to help decrease stress levels, and improve your overall quality of life. 

P.S. - If you want to try these products for yourself, you can use code "FREESHIP" to get FREE SHIPPING. Remember, all Selfevolve products come with a 100% money back guarantee.

Click here to shop now 


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How to Take Beetroot Powder

SELFe Nutrition



Are you looking for a natural way to boost your fitness performance, enhance your overall health, and shed those extra pounds? Look no further, as beetroot powder might be the ultimate solution you need. Packed with essential nutrients and nitrates, this superfood can work wonders on your health and fitness journey. In this blog post, we'll explore how to take beetroot powder, and how it can benefit your fitness routine, health, and weight loss efforts.

What is Beetroot Powder?

Beetroot powder is a concentrated form of beetroot, a root vegetable that has long been celebrated for its numerous health benefits. The powder is made by drying whole beetroots and grinding them into a fine, vibrant red powder. This process retains the essential nutrients, making beetroot powder a powerful dietary supplement.

SELFe Beet12 by SelfEvolve - Organic Beet Root Powder Enhanced with Vitamin B12, Nitric Oxide Booster, Beet Juice Powder (Black Cherry Flavor, 30 Servings)


Fitness Benefits of Beetroot Powder

  1. Enhanced endurance: Beetroot powder is rich in dietary nitrates, which are known to improve blood flow and oxygen delivery to your muscles. This results in increased stamina and endurance, enabling you to push harder during workouts and achieve better results.

  2. Faster recovery: The antioxidants and anti-inflammatory properties of beetroot powder can help reduce muscle soreness and promote faster recovery after intense workouts. This allows you to get back to your fitness routine with less downtime.

  3. Improved muscle strength: Beetroot powder can help increase muscle strength by promoting the synthesis of protein and enhancing muscle contractions. This can lead to better performance during strength training exercises.

Health Benefits of Beetroot Powder

  1. Supports cardiovascular health: The nitrates found in beetroot powder can help lower blood pressure and improve overall heart health. This is because nitrates are converted into nitric oxide, a molecule that relaxes blood vessels and promotes healthy blood flow.

  2. Boosts immune function: Beetroot powder is rich in vitamins and minerals, including vitamin C, which plays a crucial role in maintaining a healthy immune system.

  3. Enhances brain health: The increased blood flow resulting from beetroot powder's nitrate content can lead to improved cognitive function and may help reduce the risk of dementia and cognitive decline.

Weight Loss Benefits of Beetroot Powder

  1. Appetite control: Beetroot powder is high in fiber, which helps you feel full for longer periods. This can help control your appetite and prevent overeating, ultimately supporting your weight loss goals.

  2. Increased metabolism: The natural nitrates in beetroot powder can enhance the production of nitric oxide, which may increase your metabolism and help you burn more calories throughout the day.

  3. Supports detoxification: Beetroot powder contains betalains, compounds that support the body's natural detoxification process. This can help eliminate toxins from your system and support healthy weight loss.

How to Take Beetroot Powder

  1. Mix it into beverages: Add a 1 scoop of beetroot powder to your favorite smoothie, juice, or even water. The powder dissolves easily and adds a pleasant, slightly sweet taste.

  2. Stir it into yogurt or oatmeal: For a nutrient-packed breakfast, mix beetroot powder into your yogurt or oatmeal, and enjoy the added boost of energy and health benefits.

  3. Bake with it: Incorporate beetroot powder into your recipes for muffins, pancakes, or energy bars to create a colorful and nutritious treat.

  4. Take it as a supplement: If you prefer a convenient and consistent dosage, opt for beetroot powder capsules, which can be taken with water as part of your daily supplement routine.


Beetroot powder is a versatile, natural, and nutrient-rich supplement that can support your fitness, health, and weight loss goals. By incorporating it into your daily routine

SELFe Beet12 by SelfEvolve - Organic Beet Root Powder Enhanced with Vitamin B12, Nitric Oxide Booster, Beet Juice Powder (Black Cherry Flavor, 30 Servings)

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Its effects are not as noticeable especially if you compare it to drinking an energy drink. However, continuing to drink it over a period of time, you'll start seeing a small but significant improvement in your stamina and speed. Not to mention, your liver will thank you for the extra push you're providing in the detoxification department.

Purchase selfevolve Beet12 now directly from selfevolve 

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Fit, Relaxed, In Control, With SELFe Women’s Ultra – Vitamin

SELFe Nutrition
You already know it’s hard to keep a balanced diet:

  • All the planning
  • Time shopping for nutritious organic food
  • Preparing and cooking
  • Plus having the discipline to stay on it, etc.

You’re working your way to do the job, but let’s get real.

How often do you feel confident that you’re eating well?

Because being aware of what you’re eating is an important part of fitness, SELFe supplements are essential to ensure balance.

Take SELFe Women’s Ultra – Vitamin and you will instantly provide the nutrients you could be missing from your diet.

SELFe Women’s Ultra – Vitamin is designed to support healthy bones and healthy hair, skin, and nails.

It is also packed with nutrients that are necessary for generating energy and a positive mood.

SELFe Women’s Ultra – Vitamin also includes a Prop Blend of fruit extracts, herbs, spices, and superfoods like wheatgrass and chlorella so that you can continue being amazing.

Now, imagine your relaxed smile of relief. You’ll call it Evolving.

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Benefits of Beetroot Powder for Athletes: Everything You Need to Know

Omber Khan

Beets in History 

What is Beetroot? 

Beetroot Powder Benefits 

Better Recovery 

Relieve Joint Pain 

Energy Boost 

Weight Loss Benefits 

Beetroot and Goat's Cheese Salad Recipe 

Why Athletes Love Beetroot 

Saying that beets have been around for a long time is a major understatement. In fact, beets are prehistoric food that grew along the coastlines of North Africa, Europe, and Asia. Now they are being grown, distributed, and consumed all over the world.

Despite its ancient status, people are not very familiar with its health benefits. If we talk about eggs, we can say they are full of protein; when we talk about oranges, we can say they are rich in Vitamin C. But what exactly do beets have? What do beetroots contain? Why should we consume beetroot powder?

This is what we are going to discuss through this article. We will be talking about the various benefits of beetroot powder, and we’ll go into detail about how it functions.

Now if you are an athlete, or at least someone who lives an active lifestyle, you need to pay close attention because beets have plenty of health benefits that can help you step up your game. It can help you improve your performance, whether you’re out there in the field, on the court, or training.

Who knew that simply consuming something as simple as beetroot can provide you with the competitive edge you need to win those medals? A simple change in diet can go a long way after all.

If we told you that beets could help extend your endurance and improve your performance, are you going to include them in your diet? Most of the time, achieving excellence is all about making the right choices. And when it comes to athletics, it’s all about making healthy choices.

Read the benefits of beets and beetroot powder below to find out how it can help you optimize your training and performance. A glass of beetroot juice every now and then couldn’t hurt.

Beets: A Brief History

Did you know that in the early times, only the beet greens were consumed? It wasn’t until the era of ancient Rome that the sweet red beet root was cultivated.

By the 19th Century, the natural sweetness of beets came to be appreciated, and began being used as a source of sugar. Nowadays, many companies use sugar beets as a raw material for the production of sugar. And lately, the potential of beet roots is being harnessed, as more people are realizing how great it can be when consumed in whole form, as part of their regular diet.

What Is Beetroot Powder?

Beetroot is a vegetable—a highly nutrient-dense one, at that. Being a vegetable, it has quite a lot of health benefits in it. It has Vitamins A, B, and C. It had antioxidants like beta-carotene and beta-cyanine. It has minerals like magnesium, potassium, phosphorous, and iron.

Beetroot powder is the ground-up form of the vegetable, meaning you can enjoy it as a drink when you don’t want to use it as an ingredient in your meals.

Beetroots are full of nitrates—these are converted into nitric oxide.

If beetroots are known for anything, it’s for their noticeably red pigmentation. These pigments are known as betalains, and have two color types. The red/violet variants are vibrant and are called betacyanins. The betaxanthins, on the other hand, are yellow in color.

Both forms of betalains contain nitrogen. They aren’t just pigments though: they also work as antioxidants and anti-inflammatory agents.

Because of these pigments, you may notice some pink coloration in your urine and/or stool after consuming large doses of beetroot. This is harmless, although it’s easy to see why some people may get uncomfortable with this.

This is the only known side effect of beetroot powder. Although in rare cases, some people have experienced mild gastrointestinal discomfort after eating large doses of beetroot.

Too much of a good thing is always bad after all.

But beyond that, beets and beetroots are among the most recommended vegetables that people should eat more of. If you’re looking for new vegetables to include into your diet, this is a good one to start with. Not only will you enjoy its sweet, earthy flavor, you’ll also reap its various nutrients. You can improve your health in many ways. And if you’re an athlete, you may be able to take your performance to the next level.

What are the Most Common Benefits of Beetroot Powder?

Before we get into further detail about the various ways beetroots can help you, here are some of this curious root’s most common benefits:

Beetroot powder can help lower high blood pressure and elevate low blood pressure. Basically, if you need to regulate your blood pressure, this is the best vegetable to eat.

It is also an excellent source of iron and folate—both nutrients are needed by pregnant women in order to stay healthy. They’re eating for two now, and so it’s a good idea to eat healthy.

Thanks to its betaine, beetroot powder has even been shown to have significant anti-cancer properties. It works by inhibiting the formation of cancer causing cells in the body. It is particularly great against colon and stomach cancer, slowing down its development and keeping the body healthy.

The fiber content of beetroot powder is great for improving bowel movements. If you’re suffering from chronic constipation, beetroot powder may relieve your discomfort, especially if you drink it on a regular basis. Beetroot powder can even help detoxify your liver.

On top of all this, it has properties that relax the mind and create a feeling of well-being—much like chocolate!

So if you’re looking for a food supplement that’s all natural and beneficial, this might be the right choice for you. Now here are some of the specific benefits that may appeal to athletes, and those who try to maintain an active lifestyle.

Recovery Benefits

Athletes go through a lot of physical stress. During training, they push themselves to the limit in order to get better. They do this several days a week, spending most of their hours mastering their game. Overexertion of the muscles is a common thing that happens to athletes. If they are not careful, they can even suffer from a sports injury.

When your body goes through this much stress, it needs time to repair itself. Athletes who are training constantly almost have no time to allow their bodies to recover. Resting and eating healthy is the only proper way to deal with these problems naturally. Your body has an incredible way of restoring itself—you just need to allow it to do so.

And of course, you can always lend it a helping hand by being conscious about your food choices. You can speed up your recovery being eating healthy. And even if you’re not injured or exhausted, you can still benefit from the right food options so you can last longer in the game.

Athletes consume various smoothies and protein bars to help keep their energy levels up. You can achieve this effect using beetroot powder.

Improve your recovery time by drinking beet juice.

Studies have shown that the beetroot supplements can influence the performance outcomes of athletes. Drinking beet juice provides a small improvement in an athlete’s recovery time. In a competitive industry, these small margins can mean the difference between victory and defeat. Having an advantage provided by an all-natural supplement is an ideal way to improve your chances of succeeding.

Imagine being able to last for 2 to 4 minutes longer, just because you drank that beet juice beforehand.

This boost is attributed to the inorganic nitrate that is found in beetroot. It can help improve the efficiency of the cell’s energy factory, the mitochondria. Not only does the body work overtime, it also accelerates our natural rate of healing.

After drinking the beet juice, the amount of oxygen required to sustain exercise goes down significantly.

The beetroot juice may even have positive effects on a person’s heart health. This naturopathic approach can lower the risk of heart disease as well as metabolic syndrome, including high blood sugar, high blood pressure, and high cholesterol. Beetroot powder can help normalize your blood pressure levels.

This antioxidant-rich vegetable also helps open up the blood vessels. This allows more oxygen to flow at a time. This is known to help speed up recovery, while also providing more energy.

It is interesting to note that beetroot powder has a significant advantage over plain beetroots in this particular area. When it comes to lowering blood pressure, it’s a good idea to drink beetroot in order to reap its maximum benefits.

Cooking vegetables causes the nutrients to diminish. As a juice, it can give you all of the phytonutrients you need in order to lower your blood pressure. So if you want to make the most out of beetroot, you might as well take the powder form.

Again, the only known side effect is that it can give your urine and stool a little shade of red. But there’s no need to worry about this. It is considered harmless.

Joint Benefits

As an athlete, you’re going to need all the endurance you can get. But you’re also gonna have to be in good shape if you want to take advantage of all that endurance. If you’re suffering from pain and stiffness, particularly in your joints, your performance may be hindered.

As we age, joint problems become more common. It can limit your ability to do the things you should be able to do with ease. Arthritis can get worse over time. Even if you’re not involved with sports, joint pain can ruin your quality of life. We put our joints to work every single day—and so it’s pretty hard to ignore this type of pain.

There are more than 200 types of inflammation that may affect the joints. The most common one is osteoarthritis. It occurs when the tissue in between joints wears away. This normally acts as the cushion to protect the joints from hitting one another as we move. Without this layer of tissue, the joints can rub together and cause discomfort.

The pain and stiffness can limit your mobility, preventing you from doing your regular day to day activities. This condition can be debilitating for an athlete.

If you’re suffering from never-ending pain in your joints, this simple juice can help make you feel much better. Try drinking beet juice at least once a day for a week, and you may notice a dramatic change in the amount of pain you’re experiencing.

You can even try beetroot juice for back pain, shoulder pain, leg pain, and neck pain!

A change in your diet can go a long way in maintaining a healthy body—athletes and non-athletes alike should know that.

Unfortunately, joint pain can also be caused by stress. And in our fast-paced world, stress is almost completely unavoidable. Mental stress from work can affect our physical health. Those who live active lifestyles, as well as those who have physically demanding jobs, will be exposed to physical stress on top of that.

Stress is hard to avoid—but in order to survive, we must cope with it. Some people thrive under pressure. Some people use stress as a learning experience. These resilient people always come out on top and achieve the things they set out to do. And you can achieve the same results by giving your body a little push. With the right diet and plenty of exercise, you will be well-equipped to deal with life’s stressful situations.

Beets contain anti-inflammatory compounds—not only betanin, but also isobetanin and vulgaxanthin. These can inhibit certain enzymes that can trigger inflammation. And like we mentioned earlier, it helps improve blood circulation. This allows it to reduce pain.

Energy Benefits

Beets are known to help athletes become more enduring. Studies suggest that beetroot juice can help increase energy levels throughout the day. This is of course linked to the fact that beetroot can improve blood flow. It helps the body distribute nutrients across all the organ systems effortlessly. At the same time, it allows the body to receive more oxygen.

If you need to improve your energy levels throughout the day, beet juice may be the right choice for you. This is especially helpful for athletes because they need it throughout their training. With enough energy and stamina, they can gradually improve their performance and increase their chances of succeeding. Practice makes perfect, as they say.

Weight Loss Benefits

If you’re interested in shedding off those extra pounds, beetroot can also serve as an excellent food supplement. Beetroot has a very low calorie content. 100g of beetroot contains around 38 calories and just 0.1g of fat. This is great for those who are trying to build muscle, or those who just want to get in shape in time for summer.

Whatever your fitness goals may be, if it involves losing some weight, then consider having this vegetable as part of your diet plan.

Beetroots also happen to have a very low glycaemic load. This means that when you consume it, it converts into energy very slowly. This means it will not overload your bloodstream with sugars. It prevents sugar highs and the subsequent crashes known as sugar lows.

At the same time, this prevents you from craving sugary and fatty foods—a good benefit to have if you’re trying to live a healthy lifestyle.

Beetroot also happens to be rich in insoluble fibre. This means that the body cannot digest it, and therefore expels it through the body as waste material. This is great if you’re trying to maintain a certain figure. It also ensures that our digestive tract is healthy, because it helps us with our bowel movement. It reduces your risk of colon cancer.

Beetroot Recipe to Try: Beetroot and Goat’s Cheese Salad

If you want to include beetroot in your everyday diet, there are a number of recipes you can try. Having this vegetable regularly can improve your health.

Beetroot and Goat’s Cheese Salad is a nice and simple salad recipe you can serve either as an appetizer or as a filling lunch. The ingredients are: 6 beetroots, 75g soft goat’s cheese, 60g of toasted walnuts, 2 tbsp. extra-virgin olive oil, 1 tbsp. balsamic vinegar, and 100g of baby spinach leaves. You can also add one pinch each of dried oregano, salt, and black pepper.

Just place the beetroots into a pan of boiling salted water and simmer it for 15-40 minutes until it is fork tender. Take them out and leave them to cool until you can handle them and peel the skin off. Pat them dry and then chop into bite-sized chunks.

Whisk the oil, vinegar, oregano, salt, and pepper together. Pour it over the beetroots.

Next, divide the spinach leaves between six plates and place the beetroot over them. Add the goat’s cheese over the beetroots, add some toasted walnuts, and add some extra salt and pepper to taste. You’re ready to go! That’s a simple salad recipe for those who want to add some beetroot into their diet.

Who says athletes can only have smoothies?

Why Athletes Love Beetroot Powder

With all the health benefits we mentioned above, is it really surprising that athletes love beetroot powder?

It relieves the pain in your joints, it gives you more energy and stamina, it keeps your colon healthy, and it even helps you lose weight. Beet juice is a simple yet significant addition to anyone’s diet, whether they are training regularly or not.

For athletes in particular, beetroot can enhance their performance in a natural and safe way.

Changing your diet and including healthy food options can improve your health drastically. The performance benefit is just a great side effect to all that. At the end of the day, our goal is to stay healthy, happy, and fit.

If drinking beetroot juice can help us achieve that, then why not go for it? Whatever your fitness goals are, beetroot powder can work as a worthy supplement.

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Cooking with Beetroot: Best Recipes for Beetroot

SELFe Nutrition

What are Beetroots?
Cooking with Beetroot
Beetroot Recipes
More Beetroot Meal Ideas
Why Beetroots?
Baking with Beets 

Beetroot has been classified as one of the super foods due to its immense nutritional value. This radiant vegetable can benefit the health in many ways. It is low in calories, containing only 45 calories per 100 grams. And its fat content is almost non-existent.

According to experts, consuming beetroots can help reduce blood pressure, while also aiding in the production of red blood cells. This natural blood purifier is an excellent source of iron and other minerals. It even has anti-ageing properties, allowing you to maintain your glowing skin and shiny hair.

Beetroots offer such great health benefits that they are currently being studied for their ability to inhibit cancer cell mutation. Who knows what other benefits will be discovered in the future?

It’s interesting to think that in the ancient times, only the beets were consumed. It was in the 19th Century that the natural sweetness of beets came to be appreciated. Not long after that, people began using it as a source of sugar.

Nowadays, companies use sugar beets as a raw material for the production of sugar. More and more people are also incorporating beetroots into their diet. It can be eaten raw, served as juice, baked, or used as the main ingredient in a recipe. Today, we will be talking about some of the best recipes you can try out if you are interested in the health benefits of beetroots.


What are Beetroots?

But before we get into detail about these delicious recipes, let’s have a look at the ingredient of the day. What are beetroots exactly?

Beetroot is a vegetable that’s nutrient-dense. It contains Vitamins A, B, and C, as well as antioxidants like beta-carotene and beta-cyanine. It also has minerals like magnesium, potassium, phosphorous, and iron. The beetroot powder you’ll find in markets today is the ground-up form of this vegetable. This means you can enjoy it as a drink if you’re not interested in using it as a part of your meals.

Beetroots are full of nitrates. These are converted into nitric oxide. But if beetroots are known for anything, it’s definitely their red pigmentation. The pigments are called betalains and there are two color types. There’s one called betacyanin which creates a vibrant red and violet hue in the beetroot. The betaxanthins, on the other hand, are more yellowish.

Betalains contain nitrogen, regardless of its form and pigmentation. These aren’t just pigments though: they also work as antioxidants and anti-inflammatory agents.

These pigments do cause one side effect that may alarm people who are unaware of it. After eating large amounts of beetroots, you may notice some pink coloration in your urine and/or stool. Do not worry about it. This is completely harmless.

In fact, beetroots are even used as food coloring ingredients because of their vibrant color. But it’s easy to see why some people may be surprised by this side effect.

In rare cases, eating too much beetroot may also cause mild gastrointestinal discomfort. These are the only two known side effects of eating beetroots—and one of them is rarely encountered. Too much of a good thing is still bad, after all. So just incorporate the vegetable into your diet. Don’t go overboard with it and you’ll be just fine.


Cooking with Beetroots

Beets and beetroots are well-recommended vegetables that people should eat more of. If you’re looking for new vegetables to include into your diet, this is a good one to start with. Not only is it good for your body, it is also very delicious.

You’ll enjoy its sweet, earthy flavor, while also reaping its various nutritional benefits. You can improve your health in many ways just by eating one vegetable! For athletes, this should help them take their performance to the next level.

Now let’s get down to business and talk about some of the best recipes that you can try with your beetroots. Because who says you have to eat them raw? Bring out your inner chef and try these dishes at home.

What these recipes have in common is the fact that they’re all vibrant and sweet. Beetroots serve as the main ingredient, and it has a great way of owning the spotlight. If you like keeping your meals Instagram-worthy, these recipes are nice enough for your feed—and also delicious enough to feed on!

If you’re craving for something new, here are seven simple recipes that have beetroots as the main ingredient.


Recipe Number 1: Beetroot and Goat’s Cheese Salad

Beetroots and goat’s cheese: these are two ingredients you don’t hear about very often. But when combined, they can make a delicious meal—and it’s one of the most popular beetroot dishes around! This is a nice and simple salad that you can serve for lunch, or even just an appetizer for a bigger meal.

If you’re on a diet, or trying to lose weight, this is a great choice for you. Just prepare 6 beetroots, 75 grams of soft goat’s cheese, 60 grams of toasted walnuts, 2 tbsp. of extra-virgin olive oil, 1 tbsp. balsamic vinegar, and 100 grams of spinach leaves. You also need one pinch each of salt, black pepper, and dried oregano.

Place the six beetroots into a pan of boiling salted water and let it simmer for 15 to 40 minutes until it is fork tender. Once you take them out, set them aside for a while until they are cool enough to handle. Peel the skin off and pat them dry, before chopping into bite-sized chunks.

Next, whisk the oil, vinegar, oregano, salt, and black pepper together. Gently drizzle it over the beetroots. Divide the spinach leaves between six plates, and then place the beetroots over them evenly.

Then add the goat’s cheese over the beetroots and top with some toasted walnuts. You can add extra salt and pepper to taste. The salad is ready to go!


Recipe Number 2: Beetroot Hash Browns

Now, many of these recipes are salads, but that doesn’t mean it’s the only thing you can make using beetroots. Case in point: beetroot hash browns. It’s very simple.

Chop an onion and cook it in a spoonful of oil until soft and golden. Cut 200 grams each of cooked potatoes and cooked beetroot into dice, then mix them with the onions. Add some Worcestershire sauce, salt, and pepper.

If you have leftover scraps like duck and lamb, add them into the mix. One teacupful would do. Add one beaten egg as well. Next, form the mixture into smaller pucks.

After that you can refrigerate it for one hour. To serve, dip the pucks in a saucer of breadcrumbs and fry in oil. This should serve 2 to 3 people. Not only do you have a delicious beetroot meal, you were also able to put that leftover meat to good use.


Recipe Number 3: Pink and White Chocolate Muffins

Another lovely recipe to try if you’re not into salads: beetroot muffins! Okay, that may not sound as appetizing as other muffins, but you won’t regret giving it a try. Pink muffins make the perfect snack for a lovely picnic.

Just whizz 300 grams of cooked beetroot to a puree in a food processor. Next, melt 110 grams of butter before adding it to the processor. Also add 110ml of milk, 85 grams of caster sugar, and two large eggs.

Blend all the ingredients well. Sift this mixture over 225 grams of self raising flour and 1 teaspoon of baking powder. Blend it thoroughly. Next, take out the processor blade and scatter over 50 grams of white chocolate chips.

Prepare the lined mini muffin tins, and then spoon the mixture into it. This recipe should be enough for 20 to 24 pieces. Bake it at 180C for 25 minutes. Cool on a rack before serving.

Who says vegetables can’t be sweet?


Recipe Number 4: Shukhi

What exactly is Shukhi? It’s a Ukrainian dish that’s traditionally eaten at Christmas. Shukhi is warm beetroot and mushroom salad that’s best served on toasted rye bread. Just talking about it is already making us hungry.

To make one of these delicious and nutritious salads, heat the oven to 180C. Next, hear 1 tbsp of oil in a frying pan. Make sure to use an ovenproof frying pan for this. Then add some shallots and cook over a medium-low heat for 5 to 10 minutes. You’ll know that the shallots are ready once they start coloring.

Add the beetroot and season well. Put the pan in the oven and cook for 10 minutes. After that, stir the pan and return to the oven for another 10 minutes until the shallots are golden. This should cook the beetroot while still keeping it firm.

Heat the remaining oil in a large, non-stick frying pan and fry the mushrooms until golden. Then mix the vinegar, sugar, garlic, and some seasoning together. This should make the dressing. Taste to make sure it’s a good balance of sweet and sour flavors. The dressing could be described as garlicky.

Once the beetroot is done, stir in the dressing and mix in some tarragon. Take the rye bread slices and top it with the warm beetroot salad.


Recipe Number 5: Honey-Roasted Beetroot and Carrot Salad

Some people don’t like eating beetroot raw—but many of those people have probably never tried it in the first place. It is surprisingly good, even in its raw form. But put it in a good salad and beetroots should be a bit more appealing for those who don’t want to try.

Even a simple beetroot and carrot salad can do the trick. In fact, it’s perfect for summer parties, as the salad is a good way to cool off while having fun under the sun.

Just peel and grate a large raw beetroot and two large carrots. Try to have an equal quantity of the two vegetables. Mix 2tbsps of olive oil, 1 tbsp of sesame oil, and 1tbsp of lemon juice with a pinch of salt. Mix the two veggies in, and sprinkle a generous amount of pumpkin and sesame seeds. The salad is ready to go!

If that’s not enough, you can even try the honey-roasted variant. It involves roasting the root vegetables in a sweet balsamic glaze to bring out their natural sweetness.

Heat the oven to 180C. Toss together the carrots, vinegar, honey, and olive oil into a large bowl. Spread it on a baking tray then roast for 30 minutes. Remove it 5 minutes before the end of cooking time, and then add the beetroot to the tray before putting it back in the oven.

Once cooked, remove it from the oven and let it cool for a while before finishing with some pumpkin seeds and herbs. This should be a sweet and sensational ride for your taste buds—and it should change the mind of those who don’t like beetroots.


Recipe Number 6: Beetroot Brownies

Speaking of sweet and sensational, have you ever heard of beetroot brownies? They are as good as they sound. And what’s great about this recipe is that it has half the fat of regular brownies! Why have a guilty pleasure snack when you can have one that’s totally guilt free? You will still have that intense chocolate hit that you crave from your conventional brownies.

The ingredients are as follows: 500 grams of raw beetroot (this would be about 4 medium-sized beetroots), 100 grams of unsalted butter, 200 grams of bar plain chocolate (70% cocoa), 1tsp vanilla extract, 25 grams of cocoa powder, 10 grams of plain flour, 250 grams of golden caster sugar, and three eggs.

If you want to avoid stains on your hands while peeling the beetroots, wear a pair of rubber gloves. For this recipe, you’ll need about 400 grams of beetroot flesh. Chop it up and put into a large, microwave safe bowl then add a splash of water. Cover it with cling film then microwave on high for 12 minutes or until the beetroots are tender.

Heat the oven to 180C while the beetroot cooks. Butter then line a small roasting tin. Chop the chocolate and cut the butter into cubes. Tip the cooked beetroot into a sieve so you could easily drain any excess liquid. Put it into a food processor or blender. Add the chocolate, butter, and vanilla. Whizz until the mix is as smooth as it can be. Expect both the chocolate and the butter to melt as you do this.

Meanwhile, put the sugar and eggs into a large bowl, and then beat using an electric hand whisk until it is thick and foamy. This should take about 2 minutes. Spoon the beetroot mix into the bowl, then use a large metal spoon to fold it into the whisked eggs. Sift in the flour and cocoa powder, gently fold these in, and you should have a smooth batter.

Pour the batter into the prepared tin and bake for 25 minutes, or until it is risen all over. You’ll know it is ready when there’s barely a quiver under the center of the crust when you shake the pan.

Cool completely, cut into squares, and serve. Enjoy your sweet and healthy dessert!


Recipe Number 7: Char-Grilled Mackerel with Sweet and Sour Beetroot

We’re capping off this list with an unusual sounding recipe. On paper, beetroots and mackerel shouldn’t mix well. But this recipe proves that they can go quite well together. If you pull this off, you’ll feel like a professional chef.

The pickled beetroot adds an extra tang in a deliciously charred mackerel recipe. It’s perfect for parties, and will surely be a hit for the health-conscious crowd.

For this you’ll need 3 mackerel, filleted and boned, 2 tbsp soy sauce, 1 thinly sliced banana shallot, 25 grams of finely sliced ginger, 3tsp of toasted black sesame seeds, 3tsp of finely snipped chives, 2tsp of vegetable oil, and a drizzle of extra virgin olive oil.

For the sweet and sour beetroot, you need 500g of cooked beetroot, 1 bay leaf, 150ml of red wine vinegar, 100g of clear honey, and 1tbsp black peppercorns.

You’ll also need 2tsp of wasabi and 100 grams of crème fraîche for the dressing.

Just mix all the ingredients for the sweet and sour beetroot together, except the beetroot, with 125ml water in a medium pan and bring to a boil. Then take the pan off the heat and leave it to cool. Next, drain and rinse the cooked beetroot, and slice into thin rounds. If you want a contrasting texture, you can slice half of the beetroot into larger chunks.

Once the picking liquor is completely cold, pour it into a large jar, add the beetroot, and then chill overnight.

The following day, you can brush the mackerel all over with the soy sauce and leave it to marinate for 20 minutes. During this time, you can start making the dressing. Just whisk together the wasabi and crème fraîche, and then season to taste.

Heat your grill to its highest setting. Remove the beetroot from the pickling liquor and divide evenly between each plate. Top with shallot, pickled ginger, toasted sesame seeds, and scatter the chives to create a salad.

Next, put a wire rack over a baking tray and brush with oil. Put the fillets on top of the wire rack, and then grill the fish, putting the skin side up. Grill it for 2 to 3 minutes, or until the fish is lightly cooked.

Place the fish on top of each salad with a spoonful of the dressing to serve.


More Beetroot Recipe Ideas

1. Beetroot Kebab

What’s better than a regular kebab? A tasty and healthy beetroot kebab. Mix together beetroot and tofu to arrive at these sensational patties.

2. Beetroot Milkshake

If beetroot juice isn’t your thing, try having beetroot milkshakes! It’s an exciting blend of beetroot, cinnamon and vanilla ice cream.

3. Beetroot and Coconut Soup

Another unusual combination that’s surprisingly good, beetroot and coconut soup is simple, delicious, and perfect for cold weather.


Why Include Beetroots in Your Recipe?

Beetroots contain a lot of nutrients. Here are some of its most common benefits:

Beetroot powder can help lower high blood pressure and elevate low blood pressure. Basically, if you need to regulate your blood pressure, this is the best vegetable to eat.

It is also an excellent source of iron and folate—both nutrients are needed by pregnant women in order to stay healthy. They’re eating for two now, and so it’s a good idea to eat healthy.

Beetroot powder has even been shown to have significant anti-cancer properties, thanks to its betaine. Experts are still studying how beetroots work to inhibit the formation of cancer-causing cells in the body. In the future, it may benefit those with colon and stomach cancer, as it slows down the development of the cancer cells.

The fiber content of beetroot powder is great for improving bowel movements. If you’re suffering from chronic constipation, beetroot powder may relieve your discomfort, especially if you drink it on a regular basis. Beetroot powder can even help detoxify your liver.

On top of all this, it has properties that relax the mind and create a feeling of well-being—much like chocolate!

So if you’re looking for a food supplement that’s natural and beneficial, this might be the right choice for you. Now here are some of the specific benefits that may appeal to athletes, and those who try to maintain an active lifestyle.


Baking with Beetroot: Does it lose its Health Value?

Eating beetroots raw or drinking it as a juice is the best way to enjoy all of its nutritional content. Cooking beetroots can diminish the nutrients contained within—but that only makes it similar to other vegetables. Just keep in mind that as cooking time and temperature increases, the betalains and Vitamin C content also steadily decreases. Betalains, as well as many other nutrients, are sensitive to heat.

If you want to avoid this, it is a good idea to steam beets for less than 15 minutes, or bake them at lower temperatures for less than an hour. This should retain most of its nutrients.

If all else fails, juicing any vegetable is the best way to maintain its nutrients without having to chew any cellulose fiber. Beetroot juice is known as a blood purifier and antioxidant. It may even improve the composition of blood by stimulating the production of red blood cells. This is why it’s considered one of the super foods.

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Cooking Superfoods: The Mighty Beetroot

SELFe Nutrition
  1. Finding the Best Beetroot
  2. Eating Beets Raw
  3. Easy Cooking with Beets

The Beetroot is a type of taproot that either has a gold or red color. It's from the Beet plant and has earned the name "Superfood" because it's potent with nitrates, minerals, and vitamins that helps athletes all over the world. People have spent millions trying to create the perfect nutritious supplement and wouldn't you know, nature had already provided the answer.

There’s just one problem. Despite beetroot’s potent nitrates and rich nutritional value, people don’t like it because if flavor, and even if they do, they don’t know how to best eat it. There’s various way to cook this Ruby of Taproots and we’ll highlight a few great ways for you. Likewise, no matter how good of a beet you find to cook with, it will never be able to match the effectiveness of buying beetroot powder, which is processed to be as potent as possible while being much easier to add to any recipe you want.  

First and Foremost: How to Find the Cream of the Crop

When cooking any vegetables, it's important to always pick the freshest and the ones in their prime. Not only does it affect the flavor significantly, it also affects the amount of nutrients you have per beetroot, thereby directly affecting how good the beetroot is for you.

  • The Redder, the Better. Taproots that have a crimson red color to them is what you want. The richness of the red determines how much Betacyanin it has. Betacyanin is what gives the reddish color and is one of the prime nutrients you want in Beetroot
  • Tall, Dark, and Green. If the beets still have their leaves attached, look for those with crisp, dark green leaves. The stems should at least be ½ to 1 inch long and the root part should be at least 2 inches long. This is to prevent the betacyanin from bleeding out when you start cooking.
  • Smooth… Hard… and… Round! Fresh beets have a smooth surface free of cuts and bumps. Avoid soft spots and bruising, and try to pick bees with the least hair. Hairiness in taproot is often a sign that the taproot is too mature, making it tough and have a woody texture.
  • Size Matters. Big isn't always better. Big beets sometimes have tough cores that have a bitter, gummy tastes most people find unpalatable. Pick medium-sized beets to minimize that flavor and maximize the natural sweetness it has to offer.

  • Now that you know how to pick the best ones for cooking, it’s time to know how to cook them.

    Eating Beets Raw

    To utilize as much of a vegetable nutrients as possible, you must eat it raw. Unfortunately, not all vegetables are palatable when eaten raw. Carrots and Lettuce are a delight to eat when raw and cold. For beetroots, however, the opinion is divided. Others love it because of the semi-sweet taste, but others find it so unpalatable that they associate the taste with eating dirt.

    With the right ingredients, it's possible to make beetroot taste great, even when eaten raw.

  • Beetroot Salad with Carrots and Potatoes. Nothing like making a salad with three earthly vegetables. Peel the skin off all three vegetables and grate them, or cut them into strips. Mix them all together and put in your desired dressings. Olive oil, sesame oil work wonders here. Then add a splash of either orange dressing or lemon juice to add that sweet tang. The rest is up to your taste. You can also substitute the other veggies with your own selections.

  • Run Beetroots into a Food Processor. This is one of two ways to efficiently prepare beetroot. It turns it into an easy-to-eat puree that retains its natural sweetness and all the nutrients you need. You can turn this into a shake by blending it with some lemonade, kiwi, or oranges and a scoop of ice. You can also mix a bit of mayonnaise or butter into the puree and eat it as a side dish, which pairs well with meats. The advantage of running it to a food processor instead of a juicer is it maintains its dietary fiber.
  • Beet Juice to Beat the Heat. Placing beetroots into a juicer is also a quick and easy way to prepare and consume beet juice. It can be done as is and drink the sweet and earthy elixir, or you can add your own twist. Tangy and crisp flavors go very well with the soft flavors of beet, so feel free to add either apples, orange, lemons, celery or ginger into the mix.

  • Easy Cooking With Beets

    Cooking beets are all about matching the flavor and the texture. It can be boiled, steamed, baked, or any other method you can think of. If you wonder if baking or steaming beets will reduce its nutritional value, the answer is technical yes. However, the amount removed from the beet is less than 10%, nearly negligible from raw. The only rule to ensure you maximize the nutrients while cooking is to make sure none of the juices or parts of the beet is left behind.

  • Hot and Cool Steamed Beets with Mint. Steaming vegetables, in general, is a great way to cook them while keeping all the nutrients. Steaming beets makes them softer and less gamey. For this recipe. Get yourself some baby beetroots (you can choose older ones for better sweetness) and put them under steam for about half an hour. If the beets aren't tender enough, steam further until tender. Once steamed, let it cool until you can handle it. Afterwards, peel the skin off and place the beets in a bowl. Add your choice of oils, choice of vinegar, a handful of fresh mint leaves, then add salt and pepper to taste. Toss the beets gently and serve.
  • Mix with Tomatoes to Make Soup. Another great method to infuse the earthly sweet taste of beets into food is making it into soup. Make your own tomato soup by sauteing onions until caramelized and adding an equal amount of finely chopped tomatoes and beetroots. Simmer until both beets and tomatoes are very soft, then place them in a blender. Season with salt and pepper to your preference and goes well with creamy toppings like yogurt or cream cheese.

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