Beet

These beautiful red roots are nutritious, colourful and highly versatile.  Beets can be roasted, boiled, steamed, sauteed, cooked in soups, juiced, or grated raw. Leafy green beet tops can be eaten too! Harvested in summer and fall, beets can be stored in root cellars and are generally available locally year-round.

Nutrition

Beets are an excellent source of folic acid and a very good source of manganese, potassium, phosphorus, magnesium, iron, and vitamin B6. Beet greens are even more nutritious than beetroots. Beets have been shown to have a detoxifying effect on the liver and protect against liver disease caused by alcohol abuse, protein deficiency and diabetes. Beet juice is a powerful supplement, high in nitrates, shown to lower blood pressure and enhance physical performance.

How to Select

Beets should be firm, smooth, and deep red in color (some varieties are a golden yellow). Select beets that are heavy for their size. Remove beet greens and store separately, as greens will last several days while roots will last several weeks. Smaller, younger beets do not require any peeling.

How to Prepare

RAW: Wash and scrub. Grate raw beets with other ingredients to create a unique salad. Use a juicer and mix with other carrots or soy milk to make a tasty morning beverage.

COOKED: Beets can be roasted, boiled, steamed, sautéed, or stewed. For maximum nutritional benefit, lightly steam beets for 15 minutes. For maximum flavor, roast beets at 400 degrees for 45 minutes. Toss beets greens in stir fry or steam for 5-7 minutes. Because beet juice can stain, be conscious of the preparation surface and clothing you are wearing. If hands become stained, rub lemon juice on them.

 

Simple Beet Recipe

You need: beets, garlic, lemon juice, olive oil, herbs, goat cheese, black pepper

  1. Wash and scrub the beets. Remove the tops.
  2. Slice into quarters.
  3. Place beets in a steamer basket for 15 minutes.
  4. Chop garlic and mix with small amounts of lemon juice, oil and pepper. Add fresh dill, mint, basil or chives if you have them.
  5. Remove beats from heat and drizzle with oil mixture.
  6. Crumble goat cheese (or feta) on top and enjoy.

Download Beet Fact Sheet in .pdf format