{Nourish} 10 Everyday Uses for Beets

 

Beets are completely underrepresented but are one of the most nutrient dense veggies out there, not to mention how beautiful and versatile they are! 

Why they are good for you

Beets are rich in fiber, potassium and folate. The deep red pigment in beets, betalin, is considered to be detoxifying to our bodies and play a role in reducing inflammation associated with heart disease.  Betalin has also been researched in protecting against development of cancerous cells.  While traditionally known for their dark color, they also come in a beautiful gold and white hue.

How to eat them

It’s time to fight your fear of beets and challenge yourself to incorporate them into your diet. Here are 10 easy ways to use beets (and their greens)!

  1. 1. Roast them

Drizzle olive oil, salt and pepper over beets and wrap in aluminum. Roast in the oven for ~45 minutes, or until cooked through.Because of their naturally high starch content, roasting will concentrate their sugars and makes them sweet and crisp!

  1. 2. Juice them

Just add to a juicer with other nutrient-dense fruits and vegetables such as kale, spinach, apple, lemon and ginger for a satisfying and detoxifying beverage.

  1. 3. Blend in smoothies

Don’t have a juicer? Don’t fret, beets taste just as good blended into a smoothie! Add raw shredded beets to frozen berries, banana, spinach and Greek yogurt for a delicious breakfast option.

  1. 4. Steam them

Steaming beets is the best way to maximize their nutritional value since it preserves their important phytochemicals.  Steam for 15 minutes or until you can easily insert a fork.  Once steamed, toss with olive oil, fresh lemon juice and herbs.

  1. 5. Sauté the beet greens

We can’t let those nutrient dense beet greens go to waste!  They are very similar in taste to Swiss chard and can be sautéed with extra virgin olive oil and garlic for a yummy side dish.

  1. 6. Grate them

Grated raw beets add a beautiful color and flavor to a variety of dishes. Consider adding to salad, or try making a beetroot tzatziki, with raw grated beet, garlic, red wine vinegar, Greek yogurt and olive oil- yum!

  1. 7. Use in baked goods

Beets have a smoky, earthy sweetness that taste fabulous in desserts! Get creative with healthy treats!

  1. 8. Pickle them

Pickle your beets to preserve and boost their nutritional content.

  1. 9. Use in salads

Add to grain or green salads. Toss with farro, roasted butternut squash and arugula for a hearty treat.

  1. 10. Make beetroot chips

 

Slice beets with a mandolin and roast in the oven at 350 degrees for 20 minutes, or until crisp.

 

 

What are your favorite ways to use beets?

By: Danielle Rosenfeld, MS, RD, LDN

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