LifeWise Kitchen: Sweet and Sour Beets

Lifewise Kitchen Thursday, March 27, 2014 Written by

Welcome to LifeWise Kitchen! We’ve teamed up with Bastyr University and Guckenheimer to provide you with healthy and delicious recipes all year long. Check out our latest post – a recipe from Siona Sammartino at Bastyr University – in the LifeWise Kitchen series below.

If the vibrant purple color of beets isn’t enough indication of its nutrient-rich profile, we don’t know what is. This root is packed with vitamins A, B and C, and minerals like fiber, potassium and iron. Plus, beets are known to fight inflammation, boost energy, lower blood pressure and even have anti-cancer properties. Sound good enough yet?

Roasting beets brings out their natural sweetness, a technique featured in this LifeWise Kitchen recipe for Sweet and Sour Beets. Find beets at your local Northwest grocer or famers market through early spring and whip up this simple, yet satisfying side dish.

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Sweet and Sour Beets

Makes about 1 1/2 cups or 2 to 3 servings


  • 3 to 4 medium beets (about 5 cups), scrubbed and diced
  • 1 tablespoon extra-virgin olive oil
  • 1/2 to 1 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon fresh cracked pepper
  • 2 to 3 teaspoons grade B maple syrup or honey
  • 4 teaspoons balsamic vinegar
  • 1 tablespoon chopped fresh basil or flat-leaf Italian parsley


  1. Preheat oven to 400 degrees.
  2. Place beets in a large baking dish.
  3. Toss with oil, salt and pepper and press beets into a single layer.
  4. Roast in the oven for about 45 minutes, flipping halfway through, until beets are golden on the outside and tender in the middle.
  5. Remove from oven and toss with maple syrup, vinegar and herbs before serving.




Bastyr University is internationally recognized as a pioneer in natural medicine. As the largest accredited university for natural health arts and sciences in the U.S., Bastyr’s campus located near Seattle, Washington, offers more than 17 degree and certificate programs in fields such as naturopathic medicine, acupuncture and Oriental medicine, and whole-food nutrition. Founded in 1978, the University now includes a leading-edge research facility (the Bastyr University Research Institute) and outstanding clinical training at Bastyr Center for Natural Health, ranked as one of the Puget Sound’s top medical facilities for patient experience in 2012. The University’s second campus, Bastyr University California opened in San Diego, in fall 2012, becoming California’s first and only accredited school of naturopathic medicine.