Beet the Winter Blues

Beets are a great root vegetable to use in the winter. Also abundant in spring, the warmer climates in the country provide us with the amazing food during the colder months. The folate present in beets can help improve blood flow to the brain, helping concentration, while nitrate helps increase energy. In addition, the amino acid present in beets keep the liver functioning well. The nuts in this recipe add protein and fiber. So, when winter has you down, spread this unique pate on some whole grain toast points and treat yourself to a snack full of energy, focus, and health.

Nut and Beet Pâté


  • ½ cup of walnuts

  • ½ cup whole almonds

  • 3 ½ ounces cooked and peeled beets

  • 1 cup soft fresh goat cheese

  • 1 tablespoon chopped parsley

  • Sea salt and pepper to taste

  • ½ tablespoon sherry vinegar

  • 12 tablespoon walnut (or hazelnut) oil


In a frying pan, add the nuts. Roast on low to medium heat for 5 minutes, or until fragrant; let cool on the side.

Transfer to the bowl of a food processor and pulse into a medium coarse texture.  Transfer to a separate bowl; set aside.

Add the beets to the bowl of the food processor and puree finely.  Add to the bowl with the nuts.

Stir in the goat cheese and parsley, and work into a paste.  Season with salt and pepper and stir in the vinegar and oil.

Serve on top of whole grain or sprouted toast or crackers.

Serving Data

Serves: 12, Per Serving – Calories: 315; Carbohydrates: 30g; Protein: 9g; Fat: 30 g; Sodium: 105mg; Fiber: 3g

Recipe Source

Beatrice Peltre (2016). Mindful: February 2016.