Nourishments—

The Unbeatable Beet

By Nancy K. Crevier

As a child, I wouldn’t eat purple vegetables. The magenta beets that my grandfather proudly exhibited in the local fall festival were suspect, as far as I was concerned.

Fortunately, my attitude toward beets has turned around 180 degrees since then, for beets, it turns out, are a health force with which to be reckoned.

 Low in fat and calories, beets are a great source of fiber, vitamin C, iron, and magnesium. They are also one of the best sources of folate, a B vitamin that is particularly important for fetal development, and for potassium, a mineral necessary for the health of the nervous system. The betacyanin that gives beets their crimson color is known as a cancer-fighting agent. Serve beets raw for the greatest anti-cancer properties, as cooking tends to reduce the betacyanin available to the body.

Granted, even while low calorie, that sweet, sweet flavor of a fresh beet is due to a high sugar content, meaning that this vegetable does land higher on the glycemic index than other vegetables. If you are watching carbs or sugars, keep an eye on your beet consumption.

Centuries before my grandmother placed that jar of pickled beets in her cupboard, beets had been finding a place at the table. The round, smooth skinned vegetable probably originated in Africa and was later cultivated by the Romans. By the 16th Century, Europeans had discovered beets. It was in the 19th Century, though, that the sugar content of beets was harnessed, and the first sugar factory, processing beets into sugar, was opened in Poland. It was in the 1800s, as well, that beets were introduced to America, where they became one of the country’s biggest cash crops.

We tend to think of beets as round, deep red globes that exude a highly staining juice, such as the commonly found Detroit Red or Ruby Queen, but several varieties of beets exist, from white, to striped, to golden. Chioggia is a beet variety with a swirling red and white striped flesh. Albino Vereduna and Albino White are two of the very mild, white-fleshed beets that are gaining in popularity, as are orange-colored beets like the Golden Beet. Small varieties of beets, such as the Little Ball or Kestrel, are favorites for roasting or steaming. All varieties of beets come with a bonus: edible greens, also highly nutritious and equally delicious.

Look for beets with no signs of bruising or soft spots; smooth, even skin; and greens with no yellowed or spotty leaves. To store beets, cut off the greens about two inches above the top of the root and store the roots in a vegetable crisper drawer for up to four weeks. The greens can be stored, loosely wrapped in a plastic bag, in the refrigerator for about three or four days. Scrub beets with a stiff brush before using. The tiny beets do not need to be peeled, but the tough skin of older, bigger beets should be removed.

Now comes the good part — eating the beets. Beets are a colorful addition to salads when peeled and grated raw onto salads. (Wash away the red stain from your fingers by rubbing your hands with lemon juice before washing.) An apron is highly recommended when grating or cutting beets, as the juice is very likely to spatter.

One of the most famous uses for beets is in the robust Borscht soup, a combination of beets, onions and cabbage seasoned with caraway that is hard to beat. Or, select different colored small beets, or larger beets cut into chunks, toss with a little olive oil, salt, and herbs and roast in a hot oven until tender for a hearty winter side dish. Be sure to roast the lighter colored beets separately, to avoid everything turning pink. Beets can also be simply steamed, tossed with butter and parsley, and served with a squeeze of lemon.

Pickled beets are a classic, the sweet and sour taste appealing to all ages (unless someone suffers from a red vegetable aversion…) and are easy to prepare. They also keep for weeks in the refrigerator. Try mincing up pickled beets, fresh cucumbers, fresh dill, and shallots for an easy chopped salad to accompany fish or pork dishes.

Oh, and don’t go into a panic if the day after a beet-fest your urine turns a bright shade of pink. It’s just the beets having the final word.

Pickled Beets

2 bunches of beets, greens removed, scrubbed, peeled, and cut into one-inch chunks; cylindrical varieties can be sliced into ¼ inch thick slices and baby beets can be left whole

1 medium red onion, thinly sliced

Cider vinegar

Honey

1 Tbs peppercorns

2 Tbs dried dill

Place beets, onions, and seasonings into a non-aluminum pan and add about ¾ C vinegar and 1/3  C honey. Add enough water to cover the beets.

Bring to a boil, reduce the heat to low, and cover — watch out, as the liquid may boil over, making quite a mess.

Simmer until the beets are fork-tender. Stir in a small amount of salt and adjust honey and vinegar to taste. If it is necessary to add more honey or vinegar, continue to cook for about five more minutes.

Cool completely and serve room temperature, or place in glass jars and refrigerate.

Easy Beet Greens

Thoroughly wash a large bunch of beet greens and coarsely chop

Heat a small amount of olive oil and unsalted butter in a large sauté pan — about 1-2 Tbs each

Add two cloves crushed garlic and 1 tsp crushed red pepper.

Stir for a few moments, then add greens and toss with the oil and garlic.

Cover the pan and cook on low for several minutes until the greens wilt and become tender.

Check occasionally. If necessary, add a very small amount of water as the greens cook.

Stir in 2 tsp balsamic vinegar and salt to taste.

Serve hot.

Beet greens combine nicely with Swiss Chard greens.