Leena Watts
Beets are a versatile and nutritious vegetable that can be easily incorporated into your diet. They have an earthy flavour and vibrant colour, and are packed with essential nutrients like fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beets can be boiled, steamed, roasted, pickled, or blended into smoothies and juices. They can also be grated and added to salads, or used in recipes like beetroot parathas, soups, and dips. While beets offer many health benefits, it's important to consume them in moderation as part of a balanced diet and consult a doctor before making significant dietary changes.
| Characteristics | Values |
|---|---|
| Nutritional value | High in water, moderate in protein and fiber, low in fat and calories |
| Health benefits | Anti-inflammatory, improves blood circulation, supports liver, purifies blood, reduces risk of chronic illnesses (type 2 diabetes, heart disease, dementia, and certain cancers) |
| Ways to add to diet | Salads, smoothies, dips, soups, appetizers, mains, desserts, juice, roast, steam, pickle, boil, raw |
| Precautions | High intake may lead to low blood pressure, red or black urine and feces, and digestive problems for sensitive individuals; may cause gout due to oxalates; limit to no more than half a cup per day |
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What You'll Learn
Beetroot juice
Drinking beetroot juice may have several health benefits. Research shows that it can help lower high blood pressure and prevent cardiovascular problems. It may also have a beneficial effect on cholesterol levels, according to a 2020 review. Additionally, a 2016 study suggested that consuming 70 ml (one-third cup) of beetroot juice daily for a week may improve exercise tolerance in older adults with heart failure.
However, it is important to note that beetroot juice is high in natural sugars and can cause a harmless condition called beeturia, where your urine and stools turn red or pinkish. If you have low blood pressure, drinking beet juice regularly may increase the risk of your pressure dropping too low, and it may need to be avoided if you are prone to calcium oxalate kidney stones.
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Salads
Beets are a delicious and nutritious vegetable that can be easily incorporated into your diet. They are low in calories and high in vitamins and minerals, including folate, manganese, and copper. Beets have an earthy, savory flavor that makes them a perfect addition to any salad. Here are some ways to include beets in your salad:
Raw Beets
Raw beets add crunch and texture to your salad. To prepare raw beets, first, wash them with cool water and pat them dry. Then, use a paring knife to slice off the skin, or use a peeler to scrape it off. Chop off the greens, leaving about 1 inch (2.5 cm) of the stem intact. You can tear the beet root greens into pieces and add them to your salad. For smaller pieces, grate the beets with a medium-sized grater or slice them thinly. You can also use a mandoline to create very thin slices. Toss the raw beets with lettuce, dressing, and your favorite vegetables.
Roasted Beets
Roasted beets add a sweet, savory, and aromatic flavor to your salad. To roast beets, first, wash and peel them, then chop off the greens and roots. Preheat your oven to 375 °F (191 °C) and place the beets in a glass loaf pan with a splash of water. Cover tightly with aluminum foil and roast until tender. Let the beets cool, then slice or wedge them and add them to your salad.
Pickled Beets
Pickling your own beets adds a tangy flavor that pairs well with salads. You can also purchase pre-pickled beets as a convenient option.
Beet Salad Recipes
There are many delicious beet salad recipes you can try. One popular option is a beet salad with goat cheese and balsamic vinaigrette. This salad includes roasted beets, soft goat cheese, Granny Smith apple or pear, arugula or spring mix, toasted walnuts, thinly sliced shallots, and a balsamic vinaigrette dressing. Another option is a beet salad with arugula and balsamic vinaigrette, which includes sliced beets, feta cheese, toasted pecans, dried cranberries, and a homemade vinaigrette.
Beets are a versatile ingredient that can enhance the flavor, texture, and nutritional profile of your salad. Experiment with different preparation methods and recipes to find your favorite way to enjoy beets in your diet.
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Soups
Beetroot is a versatile vegetable that can be easily added to your diet. It is a good source of nitrates, folate, and manganese, and has several medicinal properties. Beets can be eaten raw, thinly sliced into salads or sandwiches, steamed, boiled, or roasted.
Beets are commonly used in soups, such as the classic Eastern European and Northeast Asian soup, borscht. Borscht is made with beets, potatoes, onions, and garlic, and is a flavourful and beautiful-looking dish. Here are some ways to make beet soup:
Simple Beet Soup
This soup is made by wrapping beets in aluminium foil and baking them at 400°F (200°C) for 45 minutes to 1 hour 30 minutes, depending on the size of the beet. Once they are soft, peel and slice the beets, and add them to a pot with chicken broth, a pressed garlic clove, and vinegar. Bring the mixture to a boil, then reduce to a simmer for 15 minutes. Take the pot off the heat and add sugar, lemon juice, marjoram, and dill. Season with salt and pepper, and serve with a dollop of sour cream.
Beet Soup with Parsnips
This soup has a creamy texture and a bright, festive colour. It is made by cooking onion, garlic, ginger, salt, and pepper in a large stock pan with avocado oil over medium-high heat for 3-4 minutes. Then, add diced beets, parsnips, and vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the beets are tender. Transfer the soup to a blender and blend until smooth and creamy. Garnish with coconut cream, parsley, and black sesame seeds.
Fresh Beet Soup
This soup is made by heating oil in a heavy-bottom stockpot or Dutch oven over medium-high heat. Saute onion, celery, and carrot until soft, then add garlic and cook for another minute. Stir in beets and cook for 2-3 minutes. Add stock, bring to a boil, then reduce the heat to a simmer. Cook for 20-30 minutes, or until the beets are tender. Use a blender to blend the soup until smooth. Garnish with a swirl of cream and serve with hot crusty bread.
Beet soup can be stored in the refrigerator for 3-5 days or frozen for several months.
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Smoothies
To prepare raw beets for a smoothie, simply peel and chop them into chunks, then freeze. When you're ready to make your smoothie, blend the frozen beet chunks with your other ingredients. If you're using fresh fruit, add ice for a colder, thicker smoothie. You can also use canned beets, which are a convenient option, but some people don't like the flavour.
If you prefer to use cooked beets, you can steam or lightly boil the chunks until tender, then chill them before blending. Roasting is another option: drizzle beet chunks with olive oil, wrap them in foil, and roast at 375 degrees Fahrenheit for about an hour. Again, chill the beets before adding them to your smoothie.
Beets have a mild, earthy flavour that pairs well with many fruits. Try blending them with strawberries, blueberries, raspberries, blackberries, bananas, oranges, carrots, or ginger. If you want to mask the beet flavour, use frozen raspberries or mangoes, or add a drizzle of honey.
Beets are highly nutritious, packed with vitamins, minerals, and plant compounds, and are a great source of folate and manganese. They are low in calories and fat, high in water and fibre, and contain moderate amounts of protein. They are also rich in natural nitrates, which help to lower blood pressure by dilating blood vessels.
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Roasted, steamed, boiled, or raw
Roasted
Roasting beets transforms them from crunchy to silky and tender. To roast beets, first, cut off the tops close to the beet, leaving enough to grip. Then, scrub the beets thoroughly and wrap them loosely in aluminium foil. Place the wrapped beets on a rimmed baking sheet to catch any drips. Roast at 400°F for 50 to 60 minutes, checking every 20 minutes. If the beets look dry, dribble a tablespoon of water over them before re-wrapping. When a fork or skewer slides easily into the centre, they are done. Allow the beets to cool, then peel and slice them. Roasted beets will keep in the refrigerator for up to a week.
Steamed
Steamed beets are easy, nutritious, and tasty. They can be used as a simple side, in salads, blended into soups, or even made into dressings and dips. To steam beets, first, scrub them clean, then place them in a steamer basket and cook for about 30 minutes or until tender. Once cool, rub off the skins and cut into bite-sized pieces. Steamed beets will keep in an airtight container or bag for 3 to 5 days.
Boiled
Boiling beets is a quick and easy method, especially compared to roasting. It also helps retain their colour and nutrients. To boil beets, bring a large pot of salted water to a boil. Wash the beets and trim off all but about one inch of the beet greens, as this will prevent too much colour from "bleeding" out. Boil for 20 to 40 minutes, depending on the size of the beet, until tender when pierced with a knife. Allow the beets to cool, then place them under cool water and rub off the skins. Boiled beets will keep in the refrigerator for 3 to 5 days.
Raw
Beets can be eaten raw, thinly sliced or grated, and used in salads. Raw beetroot salad is a nutritious option because the nutrients are not cooked out of the beets. To make a raw beet salad, grate the beets and mix them with vinegar, oil, salt, and pepper. This can be served immediately, or refrigerated for a few hours before serving.
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Frequently asked questions
Beets are low in fat and calories but high in water, which can help balance your energy intake. They are also a good source of fibre, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Beets are also said to have anti-inflammatory effects and can help regulate blood pressure.
Beets can be boiled, steamed, roasted, or pickled. They can also be eaten raw, either sliced thinly or grated. Beets can be added to smoothies, juices, soups, salads, and appetizers. They can also be spiralized or blended with Greek yoghurt and fresh garlic to make a dip.
While beets are highly nutritious, a high daily beet consumption may mean you are not getting nutrients from other foods. Eating a lot of beets may also cause gout, a painful condition caused by increased uric acid levels in the blood. To avoid this, stick to no more than half a cup of beets per day.
