Good morning all! Last night I threw together a veggie mixture to go with the pasta bake I made. I had a few things leftover in the fridge: Cabbage, kale, carrots and beetroot.
I was curious to the health benefits of the ingredients as it was SO tasty and one of those dishes I just did on the fly.
What you need:
1 medium beetroot
1 cup thinly sliced cabbage
1 cup thinly sliced kale
1 carrot grated
1tbs olive oil
1tbs low sodium soy sauce
Pepper to taste
Garlic powder to taste
1) Heat the oil over a medium to hot heat
2) Add the veggie mix
3) Stir the veggies so the oil covers all
4) Add the pepper and garlic powder – stir
5) Add the soy sauce at the end, stir and serve
I had mine with a little of the pasta bake – I used white pasta to make my family happy so only have a little. I am so glad I made my kale and beet veggie mix though, it was so good.
Below is some information I found out about the health benefits of kale and beetroot! Totally amazing!


  • Beetroot Is Your Liver’s Friend
  • The beta cyanin in beetroot can help detox your liver, having a knock-on effect for your bloodstream, by helping the body to eliminate toxins and potentially preventing the build-up of fatty deposits. So if you have found yourself ‘over-indulging’, adding some raw beetroot or beetroot juice to your diet can help you recover. Then again, why save it just for the ‘morning after’?!
  • Beetroot Juice Can Prevent Strokes & Heart Attacks
  • Beetroot juice has been shown to reduce high blood pressure. It affects an estimated 25% of the world’s adult population and is a significant factor in coronary heart disease and strokes. Researchers at Barts’ Hospital (London) and the London School Of Medicine found that drinking 500ml of beetroot juice a day can significantly reduce high blood pressure, for over 24 hours after drinking. Whilst most of us wouldn’t fancy a pint of red stuff every morning, the research gives us a very big hint that including at least some beetroot in our diet on a daily basis will be good for us.
  • Beetroot Is Packed With Nutrients
  • Beetroot leaves can be eaten raw when young
  • Beetroot leaves can be eaten raw when young
  • Beetroot is a super-storehouse of both vitamin C and iron, which is great news for your body. Both are essential elements for health, but many of us struggle to absorb enough iron. Luckily, good old Mother Nature included extra vitamin C in her beetroots and this vitamin helps increase iron absorbtion!
  • Vitamin C is water soluble, which means it leaches out of veggies when you cook them in water. So the easiest way to get your combo-fix is to eat raw beetroot.
  • Incidentally, young beetroot leaves are a better source of iron than spinach!
  • The roots are a good source of many other vitamins and minerals, including folic acid, phosphorous, magnesium and B6.
  • Here are some super-scrummy beetroot recipes to tempt your taste buds.
  • Beetroot Can Cheer You Up
  • Beetroot has been shown to contain the compound betaine, which enhances the production of the body’s natural mood-lifter seratonin. So it would seem that munching fresh beetroot can literally make you smile. Betaine is also really useful for cardiovascular health.
  • Immune System Booster
  • Beetroot’s amazing range of vitamins and nutrients have been shown to boost your immune system, helping you better fight off infection. These nutrients help stimulate the reoxygenation of cells and the production of new blood cells. Pretty important stuff!
  • KALE
  • Kale is not only one of the more beautiful cruciferous vegetables, but it also one of the most nutritious. Here are 5 reasons to eat kale, and eat it often.
  • Diet and Digestion 
  • One cup of kale has only 36 calories and zero grams of fat, which makes it a great diet aid. Furthermore, one cup contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. Finally, kale contains the glucosinolate isothiocyanate (ITC) that fights the formation of H. pylori (Helicobacter pylori), a bacterial growth in the stomach lining that can lead to gastric cancer.
  • Antioxidants
  • Kale is a superstar in the arena of carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress. The key flavonoids kaempferol and quercitin (not to dismiss the 45 other distinctive flavonoids in kale) have also been shown to specifically fight against the formation of cancerous cells. With the addition of high doses of well-known antioxidants like vitamin C, vitamin A, and manganese, kale is certainly a smart choice in the battle against cellular oxidation.
  • Anti-Inflammatory 
  • One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. A megadose of vitamin K further aids to fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.
  • Cancer
  • Not only do kale’s antioxidant and anti-inflammatory qualities work together to prevent and even combat cancer, a healthy diet of kale also provides glucosinolates, which have been shown to prevent colon, breast, bladder, prostate, ovarian cancers, as well as gastric cancer.
  • Cardiovascular Support
  • The high fiber content of kale lowers our cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.