Kind: captions
Language: en
I am actually um here making something
in my kitchen I want to show you it is a
recipe from my book e to be disease and
it is uh on page 373 it's called roasted
beets an olive salad with orange and
mint so I've already done a lot of the
heavy lifting but I want to share with
you what I actually did I took six beets
I roasted them in the oven uh they were
uh dark red beets and they were golden
beets and then after I roasted them for
an hour now we're at 400° I let them
cool and I cut them into squares then I
actually um got one cup of camada Olives
here are camada olives one of my
favorites from Greece all right and then
I had um an orange let's see if I have
the kind of orange I had let me see
where what I do with them here I had one
of these oranges and I peeled it and uh
and then I cut it into d Diamond so I
quartered it and then I peeled it from
the edge with a knife small knife and
then I cut the peel away then I cut them
into little
triangles and then I mixed the um red
beets golden beets olives and um uh
orange squar uh diamonds triangles
together and this is what I have all
right this is the beginning of a uh beet
uh roasted beet Olive and orange salad
now why do I think beets are important
beets are a great source of natural
nitrogen from the soil they grow low to
the ground absorb the nitrogen when you
eat a beet salad you really Savor The
Taste the tongue microbiome actually
will interact with the nitrogen natural
nitrogen from the beets in the soil
convert it to a form that when you
absorb it in your stomach it turns into
nitric oxide which widens your blood
vessels and lowers your blood pressure
so that's really good olives okay are a
source
of hydroxy
tyrol so many olive oil by the way
friend of mine sent me this fancy
peasant olive oil it's from an
organic farm olive Farm in the north of
of Greece north of
asons delicious I'm just trying it out
now but really really good um let's see
what else um do I have here oh so I
mixed in here this is kind of the
dressing it's going to marinate in it is
olive oil something interesting that I
haven't used too much of but check it
out white balsamic vinegar so it's not
white wine vinegar it's white balsamic
vinegar so you normally you see the
balsamic vinegars are really dark stuff
this is actually completely clear and
really tasty actually you smell it
doesn't not as strong as regular vinegar
but really really good all right and
then I actually have um some mint mint
turns out to be a real source of
bioactiv it's one of the highest ones
this is peppermint but you can use
spearmint as well I love the smell of
fresh mint okay so I'm going to mix it
into the salad at the very end um so I
might not actually be able to show you
today or right now but check it out so
here's my chopped up Golden red beets
with cam olives with orange slices
orange is a winter fruit right now it's
still really ripe I've got my let's see
I'll just read you the instructions 3
tablespoons of extra virgin olive oil 3
tbspoon of balsamic uh vinegar white
balsamic vinegar uh 1/4 teaspoon of all
spice all spice typical all spice it
smells kind of like cloves and cinnamon
it's really good it's kind of a complex
spce spice spices have Al been shown to
lower blood pressure little salt not too
much couple of things of pepper all
right and then what we're going to do is
we're going to combine all this together
mix it
up okay here we go ready I'm just going
to pour this dressing in there now you
know there's a study of 999,000 people
uh uh and if that was studied for 24
years and they found that those people
who had just um a half a tablespoon of
olive oil day had a lower risk of
developing coronary artery disease all
right so here you go I'm just going to
gently mix it together gently gently
gently okay now red beets golden beets
orange slices colam of Olives just going
to marinate them at room temperature for
about 15 minutes and then I'm going to
cut up some mint so I'm just going to
peel some mint leaves right now and you
know I believe that food should be
something we love not fear this is good
for the heart uh good for your blood
pressure and as importantly great for
your anticipation there's something
called hedonic eating which is means
that we we eat because we love the taste
and this is what I'm saying let's see
how much mint should we actually use oh
2 tablespoons not very much all right so
look this is all the mint I'm going to
use I'm going to chop them up and let's
see I'm going to let this marinate for
15 minutes and then I'm going to
actually um plate it and I will post a
picture of what this looks like after
it's
plated all right so that's it Dr Willie
here out