Gut Health + Beets: What the Research Says
If you have ever stood in the kitchen wondering how to make meals a little healthier without adding more work to your day you are in the right place! Supporting wellness does not require a total menu makeover. Sometimes it is as simple as opening your pantry and reaching for one colorful ingredient: beets.
From supporting gut health to making meal planning easier, these easy, family-friendly beet recipes show how Aunt Nellie’s pantry staples can help you enjoy healthy recipes any night of the week.
Why Beets Are Great for Your Gut
From digestion to everyday wellness, research from Healthline and Northwestern Medicine shows beets pack a surprising nutrition boost and they are easier and tastier to use than you might think!
1. Rich in Fiber
Beets are a natural source of fiber which plays an important role in gut health. Fiber helps keep digestion on track and feeds the good bacteria in your gut. Think of it as a little daily support for feeling your best.
2. Prebiotic Benefits
Beets aren’t just fiber-rich. They’re packed with vitamins and minerals like folate (for cell growth), potassium (which helps regulate blood pressure), magnesium (for muscle and nerve function), iron, and more.
3. Heart Health & Blood Pressure Support
One of the best-studied benefits of beets is their ability to help lower blood pressure. Beets are high in dietary nitrates, which your body converts into nitric oxide, which is a compound that relaxes and widens blood vessels, improving blood flow and supporting healthy blood pressure levels.
4. Antioxidants & Anti-Inflammatory Support
That gorgeous ruby color is not just for looks. Beets contain antioxidants called betalains which help support the body’s natural balance and overall wellness. They also provide helpful nutrients like folate and potassium that support everyday nutrition.
Beets aren’t just trending — they’re a nutrient powerhouse packed with benefits for your heart, brain and liver. This brightly colored root vegetable has a sweet, earthy taste and its vibrance makes any dish pop. But beyond their beauty, beets deliver impressive health benefits.
Family-Friendly Beet Recipes
While our Aunt Nellie’s beet products do contain high-fructose corn syrup, a jar of pickled beets can still fit into a gut-friendly lifestyle when enjoyed as part of a balanced diet! Pairing them with other fiber-rich foods supports digestive health, and rinsing the beets before use can help remove some of the brine.
Beets are a fun and flavorful way to add vegetables to your weekly routine, even for picky eaters. Their natural sweetness and bright color make them a great addition to our family-friendly recipes below!
Prep Time: 20 minutes | Cook Time: 2 hours
This beet lentil chili is comfort food done right. Made with Aunt Nellie’s Sliced Pickled Beets, it’s hearty, cozy, and packed with flavor all in one pot.
- Make it on a slow afternoon and let it simmer for two hours
- Serve it for dinner on nights when you want something warm and filling
- Enjoy leftovers all week because it only gets better with time
Since everything comes together in a single pot, cleanup is simple. It’s the kind of recipe that fills your kitchen with good smells and your bowls with something truly satisfying.
Prep Time: 15 minutes
This beet spinach power smoothie is one of those feel good recipes you can throw together in minutes. Made with Aunt Nellie’s Whole Pickled Beets, it’s smooth, vibrant, and surprisingly refreshing.
- Enjoy it as a quick breakfast when mornings are busy
- Blend it up for an afternoon pick me up
- Serve it as a simple way to sneak more veggies into your day
With naturally sweet flavors and nourishing ingredients, it’s an easy go to when you want something wholesome without turning on the stove.
Prep Time : 10 minutes
This beet and chickpea salad is one of those recipes that just works. Made with Aunt Nellie’s Whole Pickled Beets, it’s fresh, colorful, and super filling.
- Enjoy it for lunch when you need something quick
- Serve it as an easy side at dinner
- Bring it to a potluck that brightens up the table
With a simple shallot vinaigrette and wholesome ingredients, it’s a great make-ahead option for those weeks when having something ready in the fridge feels like a win 🙂
Tips for Getting Kids to Love Beets
Getting kids (even picky adults, let’s be honest!) on board with beets doesn’t have to be hard. Here are a few ways we’ve found really work!
Sweeten the Deal
Blend beets into smoothies with berries and banana, like this Berry Beet Smoothie recipe! The natural sweetness helps mask the earthiness.
Mix Into Favorites
Add diced beets to chilis, frittatas, or pasta dishes where other flavors shine.
Make It Fun
Beets bring beautiful color to the plate. Try calling them a “ruby power ingredient”. A fun name alone can make anything more interesting.
Start Small
There’s no need to put beets in everything all the time. Introduce beets in small portions first then increase as tastes develop.
Our Diced Pickled Beet Cups are the perfect single-serving snack for lunch boxes, a quick snack, or as an on-the-go salad topper.
✨ Show us your family’s go-to healthy meals. Tag @auntnelliesvegetables and use #AuntNellies to inspire wholesome and healthy habits all season long.