All About Beets

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Beets

Serving size: 1 cup / Calories: 58.5

Total Carbohydrates: 13g / Total Fat: 0.2g / Protein 2.2g

Dietary Fiber: 3.8g

Beneficial for reducing constipation, promoting bowel movement regularity, and decreasing diverticulitis. Promotes overall better colon health.

Vitamin C 11%

Vitamin C aids in the absorption of iron, formation of collagen, improved wound healing, and maintenance of the immune system.

Folate 37%

Folate is important in the production of red and white blood cells, DNA synthesis, and cell division. It is also important in periods of growth especially pregnancy. Folate deficiency can cause spina bifida which is a neural tube defect that occurs in infants.

Iron 6%

Important in treating anemia by increasing iron levels in red blood cells, increasing energy, and improving immunity.

Magnesium 8%

Besides its crucial involvement in many metabolic processes, magnesium may even help ease with constipation and indigestion.

Manganese 22%

Important in enzyme activation, utilization of carbs and amino acids, wound healing, and bone building.

Phytosterols 34mg

Competes and interferes with cholesterol for digestion.

Nitrates

Convert to nitric oxide in the body and aid in lowering blood pressure and heart rate while opening blood vessels and improving blood flow and therefore oxygen flow.

Betanin

Betanin is what gives beets their deep red color which is used as a natural food coloring in some foods.

 

Check out the recipes below to see how you can incorporate beets into your diet!

 

Roasted Beets with Balsamic Glaze

Ingredients

  • 2 pounds red beets, medium sized, scrubbed clean, green tops removed
  • 2 teaspoons extra virgin olive oil
  • Salt
  • 1/2 cup balsamic vinegar
  • 2 teaspoons sugar
  • 1 teaspoon grated orange zest
  • Freshly ground black pepper

Instructions

  1. Preheat oven to 400°F and line pan with aluminum foil.
  2. Rub beets with olive oil, sprinkle with salt, place in pan, cover with foil: Place the beets in the pan. Rub olive oil over the beets, and sprinkle with salt. Cover the beets with another sheet of aluminum foil.
  3. Roast for 1 to 2 hours, depending on the size of the beets and how old they are. After 1 hour, test every fifteen minutes by poking a beet with the tines of a fork.
  4. Once the fork tines go in easily, the beets are tender and cooked. Remove from the oven.
  5. While the beets are cooling, prepare the balsamic glaze. In a small, shallow sauté pan, add the balsamic vinegar and sugar. Heat on high until the vinegar has reduced to a syrup consistency. Remove from heat.
  6. After the beets have cooled for several minutes, but are still warm to the touch, peel off the outer skins and discard. Cut the beets into quarters or more, bite-sized pieces.
  7. Place beets in a serving bowl. Pour balsamic glaze over the beets. Stir in grated orange zest, and add salt and pepper to taste.
  8. Garnish with a little orange zest to serve.

Beet Greens

Ingredients

  • 1 pound beet greens
  • 1 strip of thick cut bacon, chopped (or a tablespoon of bacon fat)
  • 1/4 cup chopped onion
  • 1 large garlic clove, minced
  • 3/4 cup of water
  • 1 Tbsp granulated sugar
  • 1/4 teaspoon crushed red pepper flakes
  • 3 Tbsp of cider vinegar

Instructions

  1. Rinse the beet greens in a sink filled with cold water. Drain greens and rinse a second time. Drain greens and cut away any heavy stems. Cut leaves into bite-sized pieces. Set aside.
  2. In a large skillet or 3-qt saucepan, cook bacon until lightly browned on medium heat (or heat 1 Tbsp of bacon fat). Add onions, cook over medium heat 5 to 7 minutes, stirring occasionally, until onions soften and start to brown. Stir in garlic, cook a minute more.
  3. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar and red pepper flakes. Bring mixture to a boil.
  4. Add the beet greens, gently toss in the onion mixture so the greens are well coated. Reduce heat to low, cover and simmer for 5-15 minutes until the greens are tender. Stir in the vinegar. (For kale or collard greens continue cooking additional 20 to 25 minutes or until desired tenderness.)
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