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Beets are a root vegetable that I used to rarely cook with solely because I did not know how to prepare them in interesting ways. I find this to be true for many people. Very few recipes call for them, and rarely are they the main ingredient.
All this said, they are quite easy vegetables to cook with, and they can be a great contributor to a healthy diet. They are good raw, roasted, boiled, or even lacto-fermented. They are also very tasty, so simple salt and black pepperseasoningare often all that's needed.
Strangely, the exact composition of the sugars in raw or cooked red beets isn't available on the USDA Food database, the main database for the composition of common foods.
This means that while we know that they are mainly composed of simple sugars and fiber instead of starch, we don't know for sure the fructose and glucose fractions. We can assume that they contain their fair amount of fructose and are, therefore, similar to many fruits on that matter.
This means that, even though they are a tasty source of non-toxic carbohydrates, they should still be eaten in conservative amounts most of the time. Other than that, they are a great source of folate and manganese, and they contain many antioxidant and anti-inflammatory compounds.
Beeturia
Just as an interesting tidbit, beets have been found to cause beeturia in about 14% of the population. It is noticeable by the pink or red pigmentation found in the urine after consuming them. The non-harmful condition seems more prevalent in iron-deficient or anemic people.
Here is a recipe for a very simple yet tasty salad. Apart from cooking the beets, which take about an hour to cook in the oven, the salad is ready in no time.
It's also an easy way to introduce beets into your diet if they are not already part of it, and hopefully, it will encourage you to make use of themcreativelyin future recipes.
Walnut addition
Walnuts are delicious andnutritiousness, but, As I discussed in my article about nuts and seeds, walnuts are not a great choice when it comes to the composition of the fat in them.
In this recipe, they are used sparingly enough, so they are not a problem at all. In fact, walnuts are used here, like most nuts should be used for good health, sparingly to add taste and texture, not by the handful.
4 medium-sized red beets, stems, and ends were removed;
⅓ cup walnuts, chopped;
2 tablespoon balsamic vinegar;
2 tablespoon extra virgin olive oil;
Sea salt and freshly ground black pepper to taste;
Preparation
Preheat your oven to 400 F. Wrap each individual beet in aluminum foil and place on a baking sheet. Allow roasting in the oven for approximately one hour.
Remove beets from oven and allow to cool. Once cool enough to touch, remove from foil. While still warm, peel the skin off the beets. Plastic gloves might be useful here in order not to stain your hands.
Chop the beets into large chunks. Place in a medium bowl and toss in the remaining ingredients. Allow beets to marinade in the dressing for a few minutes prior to serving.
📖 Recipe
Beet and walnut salad recipe
A simple and quick beet and walnut salad that's paired with an olive oil and balsamic vinegar vinaigrette. A tasty side dish to any main course.
Preheat your oven to 400 F. Wrap each individual beet in aluminum foil and place on a baking sheet. Allow roasting in the oven for approximately one hour.
Remove beets from oven and allow to cool. Once cool enough to touch, remove from foil. While still warm, peel the skin off the beets. Plastic gloves might be useful here in order not to stain your hands.
4 medium-sized red beets
Chop the beets into large chunks. Place in a medium bowl and toss in the remaining ingredients. Allow beets to marinade in the dressing for a few minutes prior to serving.
⅓ cup walnuts, 2 tablespoon balsamic vinegar, 2 tablespoon extra virgin olive oil, Sea salt and freshly ground black pepper to taste
Roast until the beets are just tender when pierced with the point of a knife, about 1 1/4 hours. Unwrap the beets and let them cool. Meanwhile, whisk oil, vinegar, mustard, honey, salt and pepper in a small bowl to make the dressing. When the beets are cool enough to handle, slip off the skins.
Carrots: Carrots are well-known for the antioxidant beta carotene, which converts into vitamin A. But they also contain other great health benefits including potassium, calcium, magnesium and vitamins C and B6. Like beets, carrots come in a multitude of colors.
Beet salad was one of the most common salads in the 18th century. Beets were grown everywhere in Canada and they kept well. Beet salad was probably served at most suppers and banquets at Château St. Louis.
You can use cooked beets in salads, to make hummus or to blend into smoothies. They can be diced for slaw, quartered for a grain bowl or mashed to make a dip or spread. Their thick and chewy texture is even great in a galette or quesadilla.
My favorite way to cook beets is to roast them, which gives a sweeter, richer, and deeper flavor than boiling does. Another advantage is that they don't bleed as much, especially if they're roasted whole.
If you are prone to kidney stones, it's best to avoid beet juice or whole beets. If you aren't susceptible to this ailment, it's fine to enjoy a few cups of beet juice once in a while. Just be sure that you combine your beet juices with foods that are high in calcium or dairy products to balance oxalic acid.
Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.
Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.
The countries with the highest volumes of sugar beet consumption in 2019 were Russia (44M tonnes), France (40M tonnes), and the U.S. (30M tonnes), with a combined 42% share of global consumption.
Beets also contain antioxidants, compounds in foods that help repair DNA and maintain good cell health, and they have anti-inflammatory properties, reducing the risk for numerous chronic diseases. Because of this, the beet is gaining popularity as a nutritional approach in managing cardiovascular disease and cancer.
Betanin is the beetroot pigment that is absorbed by the body upon eating beets, and as a result, may turn your poop and pee pink or red for up to 48 hours after consumption—a phenomenon called beeturia. It's generally harmless and no cause for concern.
Relish, pickles, canning, sauerkraut, jam- the list goes on. These may sound complicated and time-consuming, but they need not be. There are literally hundreds of beetroot preserving recipes out there on the internet for you to try, and many of them are easy.
Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.
You can even enjoy them raw, either sliced thinly or grated. Choose beets that feel heavy for their size with fresh, unwilted green leafy tops still attached, if possible. Because dietary nitrates are water-soluble, it's best to avoid boiling beets if you'd like to maximize their nitrate content.
Introduction: My name is Frankie Dare, I am a funny, beautiful, proud, fair, pleasant, cheerful, enthusiastic person who loves writing and wants to share my knowledge and understanding with you.
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