Beets


Facts

  • Beets, one of te most nutritious root vegetables, are loaded with vitamins and minerals and they also contain nitrates and pigments, both of which have a number of health benefits

  • Beets are also a good source of fiber - one cup of beets contains 3.4 grams of fiber


tips

  • Dont throw the greens away!  Beet greens are the most nutrient-rich part of the plant and provide amazing health benefits:
    - They are an excellent source of iron and magnesium - 1 cup of greens contains 15% of the daily recommended amount of iron and 25% of magnesium

    -  They are also a good source of fiber and protein as well as vitamins A, B2, C and K and an excellent source of minterals including copper, potassium, manganese, magnesium, and calcium and they are a rich source of phytonutrients

  • Steaming beets is the best way of retaining their beneficial phytonutrients
    - fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet - peel the beets with either a paper towel or use gloves so as not to stain hands

  • When buying beets it is best to buy them still attached to the greens since without fresh greens there is no way to tell the shelf life of cut beets - it could be longer than one would imagine

  • Use beet greens in addition to or as a substitute for spinach or chard in soups, stews or sautes