WHAT WE'RE COOKING THIS WEEK: Beets

Beets often get a bad rap in the veggie world: They don't have the most unique taste and getting rid of beet stains can be a pain. But when you consider all the health benefits — zero trans fat, multiple vitamins and lowering the risk of heart disease — beets should be eaten at least once a week.

Available in both red and golden options, beets are about 43 calories per 100 grams. Beet juice in particular is not only popular among the raw diet and juicing world, but athletes can't get enough of this red beverage while they train. Huffington Post Canada blogger and cross-country skier Sheila Kealey found cyclists, for example, could ride 16 per cent longer if they had beet juice in their diets.

So we say, it looks like it's time to incorporate some beets into your day!

And in case you missed it, last week we packed potatoes.

WEEKLY SHOPPING LIST:

Here's what you need to buy this week, while the other necessary ingredients (like pepper, salt and oils) are likely already in your kitchen.

  • Beets (golden and red)
  • Pecans
  • Maple syrup
  • Kale
  • Balsamic vinegar
  • Lemon juice
  • Feta cheese
  • Carrots
  • Rosemary
  • Red wine vinegar
  • Ginger
  • Apple juice
  • Apple
  • Potato
  • Fennel powder
  • Masala powder
  • Dry mango powder
  • Green chili
  • Brown bread
  • Chaat masala

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  • Monday: Kale and Roasted Beet Salad

    Great as a snack or office lunch, this salad recipe is made with beets, pecans and maple syrup. <a href="http://theshiksa.com/2012/12/04/kale-and-roasted-beet-salad-with-maple-balsamic-dressing/" target="_blank">Get the recipe from The Shiksa in the Kitchen here.</a>

  • Tuesday: Homemade Beet Chips

    Skip the bag of potato chips and reach for a less salty alternative. These beet chips are made with both yellow and red beets for a colourful mix. <a href="http://theitaliandishblog.com/imported-20090913150324/2013/5/21/homemade-beet-chips.html" target="_blank">Get the recipe from The Italian Dish here. </a>

  • Wednesday: Rosemary-Roasted Beets and Carrots

    Carrots go great with beets (shout out to the root vegetable family), and this recipe is topped with rosemary. <a href="http://www.realsimple.com/food-recipes/browse-all-recipes/rosemary-roasted-beets-carrots-00100000110311/index.html" target="_blank">Get the recipe from Real Simple here. </a>

  • Thursday: Beet Juice

    This gluten-free beverage makes an excellent "snack" right after a morning workout, thanks to its assistance in increasing blood flow. <a href="http://minimalistbaker.com/juice-without-a-juicer-apple-carrot-beet-ginger-juice/" target="_blank">Get the recipe from Minimalist Baker here. </a>

  • Friday: Beetroot Tikkis

    Tikkis are a common Indian snack eaten as appetizers, and this recipe combines beetroot and potatoes. <a href="http://www.vegrecipesofindia.com/beetroot-tikki/" target="_blank">Get the recipe from Veg Recipes From India here. </a>

  • NEXT: 5 potato recipes<a href="http://www.huffingtonpost.ca/2014/03/28/potato-recipes_n_5051417.html?1396642693" target="_blank">Get the recipes here. </a>

  • Monday: Baby Red Potato Salad

    Consider this the healthier version of potato salad. With 107 calories per serving and fat-reduced mayo, make this salad a side dish or mid-day snack. <a href="http://www.skinnytaste.com/2009/06/baby-red-potato-salad.html" target="_blank">Get the recipe from Skinny Taste here. </a>

  • Tuesday: Butternut Squash And Sweet Potato Soup

    A comforting classic, this soup uses pre-cut veggies and buttermilk. <a href="http://www.nigella.com/recipes/view/butternut-and-sweet-potato-soup-66" target="_blank">Get the recipe from Nigella here. </a>

  • Wednesday: Spicy Smoked Sweet Potato Salad

    This recipe is made in a smoker, but it also works if you put the ingredients in the oven. For a vegan version, skip the bacon and mayo. <a href="http://www.cookingchanneltv.com/recipes/kelsey-nixon/spicy-smoked-sweet-potato-salad.html" target="_blank">Get the recipe from the Cooking Channel here. </a>

  • Thursday: Creamy Bacon Potato Soup Recipe

    This super easy recipe takes about 25 minutes to make. To make things extra comforting, garnish this soup with cheddar cheese. <a href="http://tidymom.net/2012/bacon-potato-soup-recipe/" target="_blank">Get the recipe from Tidy Mom here. </a>

  • Friday: Spicy Baked Sweet Potato Fries

    We don't suggest eating fries every single day as a snack, but we do suggest making these beauties as a side. <a href="http://noshon.it/recipes/spicy-baked-sweet-potato-fries/" target="_blank">Get the recipe from Nosh On It here. </a>

  • NEXT: 5 avocado recipes. <a href="http://www.huffingtonpost.ca/2014/03/21/avocado-recipes_n_5008495.html" target="_blank">Get the story here. </a>

  • Monday: Creamy Avocado Yogurt Dip

    Instead of making a quac dip, try this yogurt blend avocado dip to eat with your favourite veggies or chips. <a href="http://www.twopeasandtheirpod.com/creamy-avocado-yogurt-dip/" target="_blank">Get the recipe from Two Peas & Their Pod here. </a>

  • Tuesday: Avocado Chicken Salad Bites

    We love this idea of using wonton wrappings instead of tortilla chips. <a href="http://buttercreamblondie.com/skinny-avocado-chicken-salad-bites/" target="_blank">Get the recipe from Buttercream Blondie here. </a>

  • Wednesday: Easy Avocado Breakfast Bake

    When we say this easy, we mean super easy. All you need is an avocado, an egg and 25 minutes in the morning. <a href="http://wellnessmama.com/5637/avocado-breakfast-bake/" target="_blank">Get the recipe from Wellness Mama here. </a>

  • Thursday: Avocado Green Smoothie

    This smoothie is made with spinach, avocado and pineapples. <a href="http://alidaskitchen.com/2014/01/06/avocado-green-smoothie/" target="_blank">Get the full recipe Alida's Kitchen here.</a>

  • Friday: Dark Chocolate Avocado Cookies

    Hear us out: It's Friday and you deserve a treat! These cookies made with green avocados come out chocolatey and delicious. <a href="http://thenutritiouskitchen.com/2014/02/03/dark-chocolate-avocado-cookies/" target="_blank">Get the recipe from The Nutritious Kitchen here.</a>

  • Monday: Coconut Chia Pudding

    The perfect summer concoction, this recipe include mangoes, fresh mint and coconut milk. <a href="http://talesofakitchen.com/breakfast/coconut-chia-pudding-with-mango-and-mint-how-to-make-coconut-milk/" target="_blank">Get the recipe from Tales of a Kitchen here.</a>

  • Tuesday: Chia Cherry Crunch Bites

    This is probably the healthiest thing you can eat in ball-form. These cherry bites have everything from superfoods to protein powder. <a href="http://www.runningtothekitchen.com/2014/02/chia-cherry-crunch-bites/" target="_blank">Get the recipe from Running To The Kitchen here.</a>

  • Wednesday: Homemade Mary’s Gone Crackers

    Made with rice (yes, rice) these crackers are vegan, organic and gluten-free. <a href="http://mywholefoodlife.com/2013/05/14/copycat-marys-gone-crackers/" target="_blank">Get the full recipe from my Whole Food Life here. </a>

  • Thursday: Pumpkin Pie Chia Pudding

    OK, save this one for dessert! If you're craving pie and miss fall, this recipe is just for you. <a href="http://www.fannetasticfood.com/2013/11/26/pumpkin-pie-chia-pudding/" target="_blank">Get the recipe from Fannetastic Food here.</a>

  • Friday: Banana, Chia, Spinach Smoothie

    Don't get scared of the word spinach — this smoothie packs great taste and nutrients.<a href="http://whatsgabycooking.com/banana-chia-and-spinach-smoothie/#.UyNv8vldXwg" target="_blank">Get the recipe from What's Gaby Cooking here. </a>

  • NEXT: Seaweed recipes

  • Monday: Senbei- Japanese Rice Crackers

    Seaweed isn't the main ingredient in this recipe, but these easy crackers (with seaweed) make the perfect mid-afternoon snack. <a href="http://ivymanning.com/homemade-senbei-japanese-rice-crackers/" target="_blank">Get the full recipe from Ivy Manning here. </a>

  • Tuesday: Salty Sweet Seaweed Butter Cookies

    You may think adding seaweed to cookies is very uncookie like, but this recipe lets you play with both sweet and salty flavours. <a href="http://homemadetrade.blogspot.ca/2013/01/cook-books-2013-slightly-sweet-seaweed.html" target="_blank">Get the full recipe from Homemade Trade here. </a>

  • Wednesday: Beef Seaweed Soup

    A hearty option for someone who likes their meat and seaweed boiled to perfection. <a href="http://eugeniekitchen.com/korean-beef-seaweed-soup-recipe/" target="_blank">Get the full recipe from Eugenie Kitchen here. </a>

  • Thursday: Seaweed Salad With Amaranth And Sesame

    This recipe, made with dried seaweed and toasted amaranth seeds, is packed with protein and is gluten-free. <a href="http://www.thekitchn.com/recipe-seaweed-salad-recipes-from-the-kitchn-192232" target="_blank">Get the full recipe from The Kitchn here. </a>

  • Friday: Crispy Nori Seaweed Chips

    It may not taste like your average potato chip, but we all know this "chip" is way healthier. <a href="http://www.otakufood.com/crispy-nori-seaweed-chips/" target="_blank">Get the full recipe from Otaku Food here. </a>

  • NEXT: Popcorn recipes

  • Monday: Chili Lime Popcorn

    If you love eating chili and lime on corn on the cob, you'll love this homemade seasoning recipe. <a href="http://kitchenhealssoul.blogspot.ca/2013/05/chili-lime-popcorn.html" target="_blank">Get the full recipe from Kitchen Heals Soul here. </a>

  • Tuesday: Herbs And Sea Salt Popcorn

    This salted popcorn is made with smoked sea salt — fancy! <a href="http://www.80twenty.ca/2013/popcorn-with-herbes-de-provence-and-sea-salt/" target="_blank">Get the full recipe from 80 Twenty here. </a>

  • Wednesday: Cinnamon Popcorn

    A sweet take on a salty snack. <a href="http://www.taste.com.au/recipes/20825/cinnamon+popcorn" target="_blank">Get the full recipe from Taste.com.au here. </a>

  • Thursday: Coconut Curry Popcorn

    If you have a curry craving, you may be able to fulfill it (temporarily) with this popcorn recipe. <a href="http://www.babble.com/best-recipes/25-creative-homemade-popcorn-recipes/coconut-curry-popcorn/" target="_blank">Get the full recipe from Babble here. </a>

  • Friday: Dark Chocolate Chipotle Popcorn

    Not only will this recipe tickle your taste buds, but you're vegan friends will like it as well. <a href="http://www.domesticate-me.com/dark-chocolate-chipotle-popcorn/" target="_blank">Get the full recipe from Domesticate Me here. </a>

  • NEXT: 5 easy cauliflower recipes

  • Monday: Cauliflower Popcorn

    This snack recipe is gluten-friendly, a little chewy with, of course, the right amount of crunchiness. <a href="http://balancedplatter.com/cheesy-cauliflower-popcorn/" target="_blank">Get the full recipe from The Balanced Platter here. </a>

  • Tuesday: Mini Cauliflower Pizza

    A low-carb option even kids will love — seriously, they probably won't realize they're eating vegetables. <a href="http://www.realhousemoms.com/mini-cauliflower-pizza/" target="_blank">Get the full recipe from Real House Moms here.</a>

  • Wednesday: Cauliflower And Cheddar Soup

    Blend your cauliflower into a soup to make the perfect afternoon snack or even lunch. <a href="http://www.twopeasandtheirpod.com/roasted-cauliflower-cheddar-soup/" target="_blank">Get the full recipe from Two Peas and Their Pod here.</a>

  • Thursday: Parmesan-Roasted Cauliflower

    A great winter snack that adds serious flavour to the veggie, this recipe includes onions, garlic and cheese.<a href="http://www.bonappetit.com/recipe/parmesan-roasted-cauliflower" target="_blank">Get the full recipe from Bon Appetit here. </a>

  • Friday: Buffalo Roasted Cauliflower

    This one is for the vegetarians and vegans who want to fit in on wing night. And yes, you too will get to deal with messy fingers when you're done. <a href="http://www.closetcooking.com/2013/01/buffalo-roasted-cauliflower.html" target="_blank">Get the full recipe from Closet Cooking here.</a>

  • NEXT: Raw food recipes

  • Monday: Raw Chili Sweet Potato Chips

    Now, because raw food doesn't consist of "cooking" anything, these sweet potato chips are dehydrated instead. <a href="http://www.queenofquinoa.me/2012/03/alyssas-favorite-raw-snacks/" target="_blank">Get the full recipe from Queen of Quinoa here. </a>

  • Tuesday: Raw Raspberry Bars

    If you have a sweet tooth, try these raw raspberry bars made with jam, coconut and cashews. <a href="http://www.therawtarian.com/raw-raspberry-bars-recipe" target="_blank">Get the full recipe from The Rawtarian here. </a>

  • Wednesday: Raw Vegan Nori Rolls

    If you're a big fan of sushi, try this raw nori roll recipe made with cauliflower rice, guacamole and fresh vegetables. <a href="http://therawfoodsisters.com/2013/06/16/raw-vegan-nori-rolls/" target="_blank">Get the recipe from The Raw Food Sisters here. </a>

  • Thursday: Raw Caramel Candy Apple

    Everyone's favourite childhood carnival treat made the healthiest way possible. <a href="http://www.thisrawsomeveganlife.com/2012/02/oh-my-raw-caramel-apples-recipe.html#.Uv51q_ldXwg" target="_blank">Get the recipe from This Rawsome Vegan Life here. </a>

  • Friday: Chia And Sprouted Quinoa Crackers

    This cracker recipe combines quinoa and chia seeds — talk about a superfood combination. <a href="http://therawfoodkitchen.com.au/recipes/chia-sprouted-quinoa-crackers/" target="_blank">Get the full recipe from The Raw Food Kitchen here. </a>

  • NEXT: 5 dark chocolate recipes

  • Monday: Dark Chocolate Blueberry Muffin

    Perfect for breakfast or an afternoon snack, these dark chocolate muffins are made with dark cocoa powder and brown sugar. <a href="http://www.yummly.com/recipe/Dark-chocolate-blueberry-muffins-333626?columns=6&position=1%2F70" target="_blank">Get the full recipe from How Sweet It Is.</a>

  • Tuesday: Dark Chocolate Popcorn

    Say goodbye to butter and say hello to (healthy) chocolate. <a href="http://www.thekitchn.com/recipe-salted-chocolate-popcorn-recipes-from-the-kitchn-183970" target="_blank">Get the recipe from The Kitchn here.</a>

  • Wednesday: Dark Chocolate And Nut Clusters

    An easy recipe for those of you who always have a chocolate craving while on the go. <a href="http://www.realsimple.com/food-recipes/recipe-collections-favorites/quick-easy/healthy-snack-ideas-00100000085108/page17.html" target="_blank">Get the recipe from Real Simple here.</a>

Monday: Kale and Roasted Beet Salad
Great as a snack or office lunch, this salad recipe is made with beets, pecans and maple syrup. Get the recipe from The Shiksa in the Kitchen here.

Tuesday: Homemade Beet Chips
Skip the bag of potato chips and reach for a less salty alternative. These beet chips are made with both yellow and red beets for a colourful mix. Get the recipe from The Italian Dish here.

Wednesday: Rosemary-Roasted Beets and Carrots
Carrots go great with beets (shout out to the root vegetable family), and this recipe is topped with rosemary. Get the recipe from Real Simple here.

Thursday: Beet Juice
This gluten-free beverage makes an excellent "snack" right after a morning workout, thanks to its assistance in increasing blood flow. Get the recipe from Minimalist Baker here.

Friday: Beetroot Tikkis
Tikkis are a common Indian snack eaten as appetizers, and this recipe combines beetroot and potatoes. Get the recipe from Veg Recipes From India here.

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