Beets are sweet and colorful root vegetables that are highly valued for their ability to protect against certain cancers (especially colon cancer) as well as heart disease. Beets are very liver friendly. They are also an excellent source of folic acid and thus protective during pregnancy.
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The best time for beets is between June and October when they are at their youngest and most tender. Although the most common variety is a reddish-purple root, beets also come in white, golden-yellow or even rainbow-colored. Less commonly used but an excellent source of rich fiber and nutrients are the tasty green leaves attached to the root. Similar to chard, these greens can be used in soups, lightly sautéed in a stir-fry, or steamed with a little garlic and lemon.
The pigment betacyanin that gives beets their rich, purple-red color is a powerful cancer-fighting agent. Beet juice has been found to be a potent inhibitor of cellular mutation due to nitrates, a common preservative used in processed meats.
Rich in flavonoids, beets are also an
excellent source of antioxidants. These flavonoids
however are easily lost in heat so light cooking is
recommended.
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How to store
OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO Store beets unwashed in the refrigerator crisper where they will keep for two to four weeks. Cut the majority of the greens and their stems from the roots, so they do not pull moisture away from the root.
Cooking Tips
OOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO Don't peel beets until after cooking. When bruised or pierced, beets bleed, losing some of their vibrant color. To minimize bleeding, wash beets gently under cool running water, taking care not to tear the skin. To prevent bleeding when boiling beets, leave them whole with their root ends and one inch of stem attached.
Serving ideas
- Grate some raw beets for a delicious and colorful addition to salads or soups.
- Roast some chunks in the oven along with other vegetables.
- A very nutritious, sweet and colorful vegetable to use in juicing.
- Lightly sauté beet greens with other green leafy vegetables such as chard and collards.
- Marinate steamed beets in fresh lemon juice, olive oil, garlic, and fresh herbs.
Safety
It is normal to see red pigmentation in your urine or stool after consuming beets, do not be alarmed.
Green leafy vegetables are a great source of calcium, magnesium and vitamin K, all excellent nutrients for bone health. Unfortunately, beet greens also contain oxalic acid which binds to calcium and tends to counteract its absorption. Consume beet greens sparingly if you are trying to build up your bones, and you may want to eat it 2-3 hours before or after taking your calcium supplements. Cooking can also inactivate oxalic acid. When oxalates become too concentrated in body fluids, they can crystallize therefore people with existing kidney or gallbladder issues should also use chard sparingly.
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RAW BEET SALAD WITH APPLES AND RAISINS
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Serves 4
Dressing
- 1/4 cup organic plain yogurt*
- 1 teaspoon Dijon mustard
- 1 tablespoon cider vinegar
Salad
- Small bunch beets, about 3/4 pound, trimmed and peeled
- 1 sweet and crisp apple
- 2 tablespoons sultana raisins
- 1 tablespoon toasted hazelnuts, chopped
- 1 tablespoon chopped chives
- Salt and pepper to taste
In a small bowl, mix yogurt, mustard and vinegar. Set aside.
Grate beets and out in a salad bowl
Core apple but do not peel. Cut into 1/2-inch cubes and add to beets.
Add raisins, hazelnuts and chives.
Season with salt and pepper.
Add dressing and mix well. Taste for seasoning.
*Although dairy is difficult for many to digest, plain yogurt containing live bifidus is one of the most tolerated dairy products and can be helpful to rebuild healthy flora in the intestinal tract. If you are on a dairy-free diet, you may replace this with olive oil.
Cooking Tip: To remove hazelnut skins which can be bitter, put the toasted nuts in a tea towel and rub them together. The skins will slip off.
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