The Beet Goes On

eat a beet

: Sometimes it seems as though autumn weekend were invented for the time spent walking through farmers markets. If you're perusing the fresh produce and can't choose what to sink your teeth into, let me make this decision for you: pick up some beets! These full-flavored globes have strong tops, and are smooth with either a deep, rich crimson hue or an inviting gold color. Sweet is the beet. They have a higher sugar content than most vegetables, which gives them an earthy sweetness, but they are also low in calories (they contain only 45 kcal/100 g), and contain only small amount of fat. Beets are full of cancer-fighting beta-carotene and folic acid, which can help prevent birth defects and are rich in vitamin C, fiber, potassium, and magnesium. Their nutritional benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants. They are highly nutritious and a cardiovascular health-friendly root vegetables. Don’t throw away the leafy tops because they are also an excellent source of beta-carotene, iron and calcium. Cut the tall and flavorful greens to use in lieu of spinach, kale, or chard.

(Beet pasta!)

How to Store: Top greens should be used while they are fresh. Beetroot, however, can be kept in the refrigerator for a few weeks. Cut off the leaves and store the roots in an unsealed plastic bag in the fridge.

What to look for: In the store, choose fresh, bright, firm textured beets for rich flavor. Avoid those with a slump look and soft in consistency. Look for bunches of firm beets with fresh-looking greens; wilted beet greens don’t necessarily signal bad beets, but better-looking greens mean more vegetable for your money. Unless you’re planning to chop or grate them, choose a uniform-sized bunch so they’ll cook in the same amount of time. (Small to medium beets are generally more tender.) 

(Beet margaritas are not the healthiest way to enjoy the vegetable, but they are fun & delicious!)

Preparing: Beets are very versatile. Juicing these red roots could help your heart, reports the journal Hypertension. Drink the juice straight or mix it with apple juice to add sweetness.Tender baby roots can be grated raw in salads. Mature beets can be boiled (better for smaller, younger beet) or wrapped in foil and baked (better for larger, older roots). To preserve the beet's color and nutrients, rinse and brush clean but do not remove the skin or root until after cooking. Cook until a skewer easily penetrates to the core (anything from 40 minutes to 2½ hours boiling or 1½ to 3 hours baking at 350°F). You may want to wear rubber gloves when cutting and handling beet as the pigmentation leaves a pretty stubborn stain. The leaves can be cooked like spinach - steam uncovered in a pan with a small amount of boiling water (around ½" depth). They can also be sautéed with garlic and oil. Vegetables are always better with garlic and oil.