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BEETS Beets are a member of the plant species Beta Vulgaris, which originated in southern Europe. Beta Vulgaris includes sugar beets (which are processed for sugar), mangelwurzels (which are large and used for animal feed), foliage beets and Swiss chard (which are grown primarily for the greens). Beets are a root vegetable with 2 edible parts: the root and the leaves. When most people think of beets they think of the root, but both the root and the leaves of beets very nutritious. Beets come in different colors and varieties; deep purple is the most common, though they also come in yellow, white, and rainbow. Beets are available in stores year round, however their peak season is between June and October, which is when they are the sweetest and tenderest. The sweet flavor of beets is due to their high sugar content, the highest of any vegetable. Despite this, they are relatively low in calories, offer many nutritional benefits and are protective against cancer, heart disease, and birth defects. Nutritional Information (1 cup diced)
Beet Greens are a source of protein, calcium, fiber, beta carotene, and Vitamins B and C. The root of the beet is very high in potassium and folate, and a good source of fiber. Beets also contain betacyanin, which is a powerful cancer fighting agent. In particular, studies have shown that beets are effective in preventing colon cancer. This same study noted a decrease in cholesterol and triglyceride levels and in increase in HDL cholesterol (good cholesterol), making beets good for your heart as well. Beets are also an excellent source of folate, which is an important nutrient in tissue growth. Getting enough folate is particularly important during pregnancy to protect against birth defects. Storage When storing beets, the leaves should be cut off and stored separately in order to prevent them from drawing moisture from the root. Leaves should be stored in a breathable plastic bag for about 2-4 days. The root of the beet should be stored unwashed in the crisper, and can last for 3-4 weeks. Selection Look for beets that are firm, smooth, have a deep color, and are free of blemishes and bruises. Smaller beets are more sweet and tender, while larger beets tend to be more tough and woody. The condition of the beet leaves is not an indication of the condition of the beet, however if you intend to consume them, look for leaves that are small, fresh, crisp and a vibrant green color. Larger leaves are an indication that the beets are too mature, while yellowed, limp leaves are a sign of deterioration and lost nutrients. Preparation Beets can be steamed, boiled, baked or micro waved. In general, beets should not be peeled prior to cooking in liquid because the rich red color will bleed out and they will turn a dull brown color. Also, adding an acid, such as lemon or vinegar to the cooking water will also enhance the retention of the bright red color of the beets. Since beet juice can stain skin, wearing gloves when handling cooked beets is a good idea. If you do get stains on your hands, lemon juice will remove them. Beet juice not only stains your hands, it can also turn urine a slightly red color. Don’t be alarmed, the change is not harmful and does not last long. Beets can be added to foods in a variety of ways to add color and nutrition to your food. · Add chunks of beets to a pan of roasted vegetables · Add cold cooked beets to a salad · Grate raw beets into a soup or salad to liven up the color · Serve as a side dish sprinkled with pepper, herbs and lemon juice The Bottom Line: Beets are a fantastic colourful and healthful vegetables that should be added to everyone’s diet at least once a week.
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