Ode to Beets

Beets are a root vegetable and offer valuable phytonutrient pigments which can provide powerful antioxidant protection. They are an excellent source of folate which is important for a healthy heart and normal tissue growth. One cup of cooked beets provides a variety of other nutrients, over 3 grams of fiber and all for under 75 calories.

One typically sees dark red beets in the produce section, but they also come in a yellow variety as well as a pink or pink and white version. Beet greens can be used in stir-fries or sautee along with other dark leafy greens.

Larger beets are typically peeled before eating but tiny beets may not need it. Two easy ways to cook beets are steaming and roasting. To steam beets, prepare a saucepan with a couple of inches of water in the bottom and a steamer rack. Bring the water to a boil. Trim the tops and bottoms off of the beets and then wash the beets but don’t peel them. It is easier to peel them after they cook. Cut them into quarters and add them to the pan. Cover the saucepan with a lid and steam the beets for about 15 minutes or until they feel tender when poked with the tip of a knife. Let them cool slightly and remove the peel by rubbing with a paper towel. The following recipe is a delicious and quick way to enjoy beets.

Steamed Beets with Goat Cheese (serves 4)

One pound beets, steam according to directions above

Salad Dressing:
3 tablespoons extra virgin olive oil
2 teaspoons lemon juice
1 small clove garlic minced
Sea salt and ground pepper to taste

2 ounces of soft goat cheese, crumbled

Place the steamed and peeled beets in a bowl. Stir the dressing together and taste to see if you need to add more salt or pepper. Gently stir the dressing into the beets and allow the flavors to meld. To serve, sprinkle crumbled goat cheese over each serving.

195 calories per serving

- Kim Fielding