Beets
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Nutrition Notes
Preparation

Beet Risotto
Roasted Beets, Greens and Goat Cheese Salad

Beet Devil’s Food Cake

Beet Burgers

Grilled Beets with Ginger

Beet Relish

Pickled Beets

See Also:

Creamy Carrot Soup with Curried Beet Crème Fraiche on the Carrot Page

"The beet is the most intense of vegetables. The radish, admittedly, is more feverish, but the fire of the radish is a cold fire, the fire of discontent and not of passion. Tomatoes are lusty enough, yet there runs through tomatoes an undercurrent of frivolity. Beets are deadly serious." Tom Robbins

Haven't had beets lately? Beets are probably something that you remember your grandparents eating. Or it was one of those vegetables you had to force yourself to finish so that you'd be allowed to tuck into dessert. Bright, almost garish, an explosion of fuchsia is what you'll find when you slice into a beet. It's time to reintroduce yourself to the sweet beet.

Nutrition Notes: Naturally sweet, beets are low in calories, cholesterol-free and are a good source of folate. They are also a source of vitamins C and A and potassium. The leaves or beet greens are also good for you and are a great way to get more beta-carotene, calcium and iron. One cup of cooked beets also gives you the bonus of 3.4 grams of dietary fiber. You can't beat a beet for healthy eating!

By Leslie Beck, RD, at www.lesliebeck.com

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Preparation

Many recipes, particularly older ones, call for boiling beets. But this promotes bleeding as well as loss of nutrients. I like steaming - in the skins, unwashed - which takes about 35 to 40 minutes, depending on size. Then jackets slip off easily and beets are ready for salads and other preparations.

Microwaving with a small amount of water takes about half that time.

Baking and roasting of vegetables has become more popular of late, and beets are a natural for these methods. Baking implies more moderate temperatures (300-375 degrees), while roasting means higher than 375 degrees. Beets can be cooked in a covered or uncovered container, but always with skins left on. Cooking times, of course, will vary depending on the method chosen and the size of the beets.

Beet greens should be handled like other cooking greens. Clean them in lots of cool water, then drain them in a colander, spin them dry in a salad spinner or cook them with their clinging water as you would with spinach. Often I like to roll stacked, uncleaned leaves and cut them crosswise before cleaning. These strips can then be cooked quite easily by boiling, steaming or braising.

I usually cook the stems unless they are very thick. Just cut thick stems into small pieces. Steaming and quick boiling help to minimize nutrient loss. But nutrients can also be retained by saving the cooking liquid for soups, broths or as part of the dish, soaked up by crusty bread.

Greens stand up to assertive seasonings such as garlic, smoked pork, anchovies, and chilies. When small and tender, they can be used in salads as an accent to other greens. Also try them in soups and stews.

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3-4 medium beets, washed
1 Tablespoon olive oil
1 medium red onion, chopped fine
2 cloves of garlic
1 1/2 cups arborio rice
4 cups hot water
1/2 cup dry white wine
1/2 teaspoon pepper
1/2 teaspoon salt

washed, chopped beet greens (optional)
2 Tablespoons chopped fresh parsley
6 T grated romano cheese

Preheat oven to 375F.
Wrap beets in aluminum foil and place in a baking pan. Roast for 45-50 minutes, until beets are tender. Remove from oven and unwrap beets, allow to cool a bit, peel the skins away and dice the beets.
Heat oil in large saucepan, add the onion and garlic, sauté for 4 minutes. Add rice, 2 cups hot water, wine and dried seasonings. Cook uncovered over low heat for 10 minutes, stirring frequently.
Stir in beets (along with optional beet greens, if desired), remaining 2 cups of hot water and parsley. Cook 10-12 minutes, continuing to stir until the rice is tender.
Remove from the heat and stir in the cheese. Let stand for a few minutes before serving.

Serves 4. 

Adapted from Vegetarian Rice Cuisine by Jay Solomon.

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A tasty way to use both beets and lettuce.

For the vinaigrette:
2 teaspoons finely chopped shallots
4 teaspoons red wine vinegar
1/4 cup olive oil
salt to taste
freshly ground black pepper

For the salad:
2 medium beets, unpeeled
2 cups red or green lettuce leaf, washed and torn into bite-size pieces
1/4 cup goat cheese

Cooking Instructions
For the vinaigrette:

Place all the ingredients in a blender. Blend on high speed to combine. Adjust the salt and pepper to taste.

For the salad:

Preheat the oven to 350°F. Wrap the beets in aluminum foil. Roast in the oven until tender, about 1 hour. Peel the beets when they are cool enough to handle but are still warm. Cut into wedges.

Toss the beets with half of the vinaigrette. In another bowl, toss the greens with the remaining vinaigrette.

Arrange the greens on a serving plate. Place the beets on top of the greens. (Rinse your hands well to remove the red beet juice.)

Crumble the goat cheese and sprinkle over the top of the salad.

From: www.foodfit.com

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Beet Devil’s Food Cake

6 medium beets
3 ounces unsweetened chocolate
1 1/2 cups granulated sugar
3 eggs
1/2 cup vegetable oil
1/2 cup applesauce
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
confectioners sugar, for dusting

Preheat oven to 350 degrees F. Lightly grease a 13 x 9 x 2 baking pan.
In medium saucepan, combine the beets and enough water to cover. Bring to boil over high heat; reduce heat to moderately low and simmer until tender, about 1 hour. Drain; rinse with cold water and peel beets.
In a food processor or blender, purée beets until completely smooth.
In a small double boiler, melt the chocolate. Set aside to cool.
In a medium bowl, whisk the granulated sugar with the eggs and oil until blended. Stir in the puréed beets and the cooled chocolate.
Sift the flour with the baking soda. Stir the dry ingredients into the chocolate-beet mixture.
Spoon the batter into the prepared pan; bake for 25 to 30 minutes, or until the cake springs back slightly when touched.
Transfer to a rack to cool completely. Dust the top with confectioners’ sugar.

Serves 8-10.

Marcy Goldman adapted from Best of Food and Wine, 1993 Collection

Ruby the Cook, 1996, Angelic Organics

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Grilled Beets with Ginger

2 medium beets
Sauce:
1 Tablespoon butter
1 Tablespoon honey
1/2 Tablespoon soy sauce
1/2 teaspoon fresh ginger, grated

Cooked unpeeled beets in medium pot of boiling water until tender. Remove from heat; run under cold water. Slip off skins; cut beets in half; place on grilling pan.
Heat grill or broiler, medium hot.
Combine butter, honey, soy sauce, and ginger in a small sauce pan. Heat on medium, until butter and honey melt.
Brush ginger sauce over beets. Grill for 5-10 minutes; brushing frequently with the ginger sauce.

Serves 4.

Judy the Cook, 1995, Angelic Organics 

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Beet Relish

¼ cup white vinegar
1 tablespoon sugar
¼ teaspoon anise seed (crushed)
1 ½ tablespoon fresh chives
¼ cup fresh lemon juice
1 teaspoon orange rind (grated fresh)
½ pound beets, peeled and grated fine
Salt and pepper to taste

1½ pound beets
1 cup cider vinegar
½ cup beet water, reserved from cooking
1 teaspoon celery seed
1 teaspoon mustard seed
½ teaspoon pickling spices
1 teaspoon salt
1 cup sugar

Wash beets and scrub well. Cook in water to cover until tender. Drain, reserving ½ cup of cooking liquid. Slip off the skins and cut with a ridged vegetable cutter (or just slice). Bring the vinegar and beet water to a boil. Mix the spices, salt and sugar. Add to the vinegar and let boil again. Arrange the beets in clean canning jars. Add the hot vinegar mixture to cover the beets. Seal, cool and store in refrigerator. For longer shelf life, boil in hot water bath for 15 minutes. Makes 2 pints.