One Million Benefits of Beets

Known for their ruby red colour, this sweet and hearty year round vegetable has become somewhat forgotten in the world of superfoods. Beets have so many health benefits that shouldn't be overlooked when it comes to your diet and health. Used in recipes all over the world, beets are a nutritious and delicious root vegetable that can add a splash of colour to any meal. Although many people may think of beets as a winter vegetable, they’re best enjoyed between June and October when their green leafy tops are at their peak.

how do they taste?

Beets contain an organic compound called geosmin that gives them a fresh, earthy, and naturally sweet taste. Geosmin is produced by microbes in the soil and can be found in other foods such as spinach, lettuce and mushrooms.

                        the health benefits

• High in the antioxidant betacyanin (which gives beets their red colour)
• High in folic acid (important for expecting mothers)
• Great source of minerals such as sodium, calcium, phosphorous, iron, magnesium and potassium
• Contains betaine, a vitamin/mineral that stimulates the function of liver cells and lowers
• inflammation in the body
• High in dietary fiber
• Contains vitamin C, A and niacin
• Super low in calories and contains no trans or saturated fat
• Despite having high sugar content, beets are an excellent source of energy and contain slow releasing sugars, which won’t spike your blood sugar levels
• Cleanses the body: an amazing tonic for the liver and purifier for the blood
• Helps check stomach acid levels (your urine should be clear after consuming raw beets. If your urine is pink, this may indicate low stomach acid levels and it is recommended to consult your physician)

                                                        types of beets

Candy Cane

These are sweeter than all other beets, and take less time to cook. They are best served juiced and/or on salads.

Blankoma

More mature tasting and best when cooked in dishes.

Bulls Blood

Has an earthy, but sweet flavour that is richer than most beets. In Sweden, it is used as a red food colouring.

Chioggia

Has a mild sweet peppery flavour. It’s most delicious when served diced in salads or roasted.

Golden

Has a much milder taste compared to red beets and doesn't bleed when cut. This helps keep your hands and clothes stain free!

                              how to buy, store & prepare

Beets are readily available all year round, making them extremely easy to find at farmers markets or grocery stores. The easiest kind of beets to find are medium-sized beets that are about 3-inches in diameter. They’re typically sold either with their green, leafy stems still attached or trimmed off. If you buy beets that have been trimmed of their greens, look for ones that still have a bit of the stem attached. You can also find mini "baby sized" beets that are about 1.5 inches in diameter. These are usually sold with their leafy tops still attached.

Buying

When buying beets, you want to make sure to pick ones that are very hard, round, smooth and have a rich colour. Avoid buying beets that are soft or have too many spots. A soft beet is an old beet!

Storing

Once home, be sure to keep your beets unwashed and store them in the fridge. They will last longer and keep their freshness.

When you’re ready to eat them just take them out, cut off their stems and wash off any dirt.

You can then decide if you want to peel, chop, juice, etc.

                                             beets in the kitchen

Beet Greens

Don't throw away those green leafy tops! You can sauté or juice them to receive their nutritional benefits. To sauté, just add some coconut oil, garlic and sea salt, then cook like you would spinach or 

kale.

Raw

Simply peel with a vegetable peeler and grate or slice into salads, quinoa, or wraps. You can also marinate your sliced beets with some lemon juice or apple cider vinegar, to soften them up and bring out their flavour.

Juicing

You can leave the skin and stems on and toss them right into the juicer. Beet juice goes really well with ginger, lemon, apple and carrots.

Boiling

Try and buy similar sized beets or cut into similar sized chunks so they cook at the same rate. Leave the skin on when boiling to help keep in the nutrients. Not to mention the skins are easier to peel off once they’ve been boiled. Boil for about 40 - 45 min. Let cool and remove skin using your fingers or a clean dishtowel. Add some sea salt, pepper, apple cider vinegar and olive oil for a yummy beet salad.

Roasting

Try using the same sized beets or cut in halves if they’re really large in size. Next, remove the tail and stem. With the with skin on, rub with coconut oil, wrap in foil and place in a roasting pan. Pop them in your oven at 375 F for 60 - 70 minutes (cooking time will depend on the size of your beets) After 60 minutes, test them with a fork to see if it slides in and out easily, if it does, they’re done! Let them cool slightly and then use a clean dish towel to rub off the skin.

how much should I eat?

Because beets have the highest amount of sugar compared to any other vegetable, they should be consumed in moderation. Beets also have high levels of iron and too much iron is never a good thing, as it can make you constipated and be tough on your liver. Eating beets a few times a week or in a juice every morning is a great way to enjoy the benefits. Just don't go eating beets for breakfast, lunch and dinner, as you may end up with a red tint to your. skin...literally!       

Warm Beet Arugula Salad

Base Ingredients

-              3 - 5 roasted beets (slightly cooled but still warm)

-              ¼ cup soft crumbled goat cheese

-              2 - 4 cups fresh arugula

Dressing

-              1 tablespoon grainy Dijon mustard

-              1 minced garlic clove

-              1 tablespoon raw honey

-              ¼ cup extra virgin olive oil

-              2 tablespoons balsamic vinegar

-              Salt & pepper to taste

Sweet & Spicy Candied Pecans

Instructions

1.            In a medium bowl add in all your dressing ingredients except the olive oil.

2.            Using a whisk slowly mix in the olive oil to emulsify it with the honey and vinegar.

3.            Next, in a large salad bowl add in the arugula, warm beets, goat cheese, candied pecans and drizzle over dressing.

4.            Serve immediately while your beets are still warm or refrigerate for a few hours to enjoy cooled.

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