You Won’t Miss A Beet With These Waffles

Think of beets as your runner rocket fuel.

Naturally occurring nitrites in the root veggie appear to improve exercise performance by increasing muscle blood flow, allowing for a greater rate of oxygen delivery. The same compounds may also improve blood-pressure numbers. So look for new ways such as these savory dinner waffles to welcome more of these subterranean wonders into your life.

Beet Waffles With Smoked Salmon Recipe

Makes 4 servings


  • 2 medium beets
  • 1 c spelt flour
  • 1 Tbsp fresh thyme
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1 large egg
  • 1 c buttermilk
  • 2 Tbsp olive oil
  • 1 c cream cheese
  • 3 Tbsp horseradish
  • 1 lime
  • Smoked salmon
  • Capers
  • Dill (to taste)


In a large bowl, combine shredded beets, spelt flour, fresh thyme, baking powder, baking soda and salt. In a separate bowl, whisk together egg, buttermilk and olive oil. Add milk mixture to flour mixture and stir until everything is moist. Grease a waffle iron with cooking spray and heat according to the manufacturer’s instructions. Place 1/3 cup batter for each waffle onto the waffle iron and cook until set, about 3 minutes. Stir together cream cheese, prepared horseradish and zest of 1 lime. To serve, spread some cream cheese on waffles and top with slices of smoked salmon, capers and chopped dill.

Matthew Kadey, M.S., R.D., is an author and journalist who specializes in sports nutrition and is the recipient of the 2013 James Beard Award for Food Journalism.