Good Mood Food #08 – Beets


GMFoodBeet Pierogies

Makes 24 pierogies or 6 servings

Prep: 60 minutes
Cook: 25 minutes

Shopping List:

  • 200 gr or 1½ cups peeled, chopped beets
  • 40 gr or ¼ cup finely chopped red onion
  • 9 gr or 2 teaspoons margarine
  • 1 egg
  • 120 ml or ½ cup water
  • 250 gr or 2 cups all-purpose flour


  1. Place the beets and onion into a saucepan over medium heat.
  2. Add about 120 ml or ½ cup of water, bring to a boil, and reduce heat to low.
  3. Simmer until the beets are tender, about 15 minutes.
  4. Drain the water from the vegetables, and place into the work bowl of a food processor.
  5. Add the margarine, start the machine, and pulse several times to finely chop the beets.
  6. Whisk together the egg and water until thoroughly mixed, then mix in the flour.
  7. Turn the dough out onto a floured surface, and knead until smooth and elastic, 5 to 8 minutes.
  8. Divide the dough in half, and form each half into a ball.
  9. Roll out a ball until it’s 4 mm or ⅛ inch thick or less.
  10. Using a cup or cookie cutter, cut out dough circles.
  11. Repeat with remaining dough.
  12. To fill, place a dough circle into the palm of your hand, and stretch the dough out slightly.
  13. Place about 1 tablespoon of the beet filling in the center of the dough, and fold the dough over the filling.
  14. Pinch the edges of the dough together to seal completely, and use your index finger to make small crimped indentations all around the sealed edges.
  15. Dust the completed pierogi with flour.
  16. Fill a large pot with water, and bring to a boil.
  17. Drop the pierogies into the water, 1 or 2 at a time, and stir to prevent them from sticking.
  18. Reduce heat to a gentle boil, and cook until the pierogies float to the top, about 5 to 8 minutes.
  19. Drain and serve.

bieten-largeNote 1: Roll out the dough thin enough, to thick and they become a little chewy. Otherwise run it through a pasta roller to get them thinner.

Note 2: Use other chopped and cooked vegetables too, or mix them with cheeses or mushrooms.

Note 3: To freeze, place pierogies onto a parchment paper-lined baking sheet that has been dusted with flour; pierogies shouldn’t touch their neighbors or they will stick together, and then they are impossible to separate. Once all the pierogies are made, slide the sheet into the freezer. Once frozen, the pierogies can all be bagged together without worry of them sticking together.


Amount Per Serving Main recipe.

Calories: 192
Total Fat: 2.6g
Cholesterol: 35mg
Sodium: 55mg
Total Carbohydrates: 35.8g
Dietary Fiber: 2.2g
Protein: 6g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20150409-GMF-Beet-Pierogies

Number 8 of the 20 Healthiest Foods on Earth
Beets are unique because they contain things that are good for you that are only found in beets. What you’re looking for here is the beetroot, and not necessarily the pickled beets you’ll find in jars and on Greek salads. If you’re intimidated by the thought of preparing and cooking beetroot, there are plenty of recipes online that can show you how it’s done. It’s worth the time and effort to start incorporating more beets into your diet.

The boron in beets will help put the pep back in your step, sexually speaking. You’ll also feel a general sense of having more energy. They are great for nourishing the brain as well, and can assist in lowering your blood pressure. Because of the broad amount of vitamins and minerals they contain, you can add them to smoothies to instantly up your nutrient count without adding to the calories or fat.

Vitamin Breakdown per Cup
Folate – 27% of what you need to help prevent cancer and heart disease.
Magnesium – 6% of your daily requirement to keep your energy levels up.
Vitamin C – 8% of your daily needs, use other foods on this list to get you there.

PDF of these 20-Healthiest-Foods-on-Earth