When it comes to nutrients for cardiovascular health, you might say that beets are hard to beat.
Alright, forgive the lame joke—but the sentiment is true. These reddish-purple roots are packed with vitamins and minerals that are great for your heart, blood, and arteries and veins, as well as other systems of the body. Plus, they have a super sweet earthy taste that you’ll love in soups and salads.
Beets get their distinctive color from a plant pigment called betacyanin, which helps your body fight carcinogens. And if that bold red hue reminds you of blood—well, that might be appropriate. The nitrate and potassium in beets help lower your blood pressure and improve your blood flow, and the iron is vital for carrying oxygen via your bloodstream to your cells.
Additionally, the high vitamin C content in beets helps your body absorb plant-based iron. And folate, a B vitamin found abundantly in beets, is needed for making both red and white blood cells. Studies have even shown that because beets do so much for your blood flow, oxygen transport, and energy production in your cells, regular consumption of these vegetables can improve your exercise performance.
Don’t think it’s just your cardiovascular system that benefits from beets. These vegetables also have fiber for a healthy digestive system, phosphorus for repairing tissues and cells, and lutein for protecting your eyes from cataracts and macular degeneration.
If you’re looking to incorporate beets into your diet, opt for fresh beets, which have a much stronger flavor than the canned or jarred varieties you often see on store shelves. Beets flourish in cooler temperatures, and their season lasts late into the fall, though they can be grown all winter in milder or warmer climates. When you’re selecting beets from the grocery store or farmers market, look for ones that are firm with a smooth skin and a deep color to them. Ideally, their leaves should look fresh and not wilted. When you examine the beets, look for any bruises or any wet spots or softness that could indicate spoilage.
Once you get the beets home, cut away the leaves before storing. (If you wish, you can store the leaves separately and use them the way you would any other greens—raw in a salad or on a sandwich, or cooked up in a sauté or soup.) Beets should be stored in the fridge, and you should hold off on washing them until right before preparing and cooking.
When you start working with the beets in the kitchen, you might want to wear a pair of plastic gloves—the juice from the beets can temporarily stain your skin. If you don’t have gloves and you do find yourself with a distinctive pinkish-purple tinge to your skin, simply give your hands a good rub-down with lemon juice to bring them back to normal.
If you’ve never cooked beets before, don’t be intimidated—with a little bit of simple roasting or steaming, you’ll have a vegetable that will work wonders in a variety of dishes. Here are a few ideas:
Roasted Beet Salad with Walnuts and Avocado
Ingredients:
- 4 cups arugula
- 4-5 large beets, cut into
- half-inch pieces
- 4 avocados, cut into half-inch pieces
- 1/2 cup crumbled goat cheese
- 1/4 cup freshly shaved parmesan
- 1/2 cup candied walnuts
- 1/2 cup cranberries
- 1 cup olive oil
- 1/2 cup balsamic vinegar
- 1/4 cup honey or maple syrup
- Salt and pepper to taste
DIRECTIONS:
Combine balsamic vinegar, olive oil, and honey or maple syrup for the dressing. Set aside approximately 1/2 cup for cooking the beets. Toss the cut beets with the half-cup of dressing you set aside. Once they are generously coated, spread the beets evenly across a baking sheet lined with parchment paper. Sprinkle generously with salt and pepper. Heat the oven to 400 degrees F and roast the beets for approximately 45 minutes or until tender. Set the beets aside in the refrigerator to chill for approximately three hours. Assemble the salad with the arugula, avocado, goat cheese, parmesan, walnuts, and cranberries, then toss with the chilled beets and remaining dressing.
Pickled Beets
Ingredients:
- 2 cups vinegar
- 2 cups white cane sugar
- 5 beets, cut into half-inch cubes
DIRECTIONS:
Combine vinegar and sugar in a saucepan over low heat and bring to a simmer. Stir, allowing the sugar to dissolve, then add beets. Simmer for five minutes. Remove from the heat and transfer the beets and sugared vinegar to a jar or glass food storage container. Chill overnight. Serve with brie or goat cheese and a drizzle of honey overtop of crostini or crackers.
Borscht
Ingredients:
- 2 tablespoons olive oil
- 1 garlic clove, minced
- 1/2 red onion, chopped
- 2 cups vegetable broth
- 1 large white potato, diced
- 1 large sweet potato, diced
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 cups beets,
- cut into half-inch pieces
- 2 teaspoons balsamic vinegar
DIRECTIONS:
Fill a large pot with 1 inch of water and bring to a boil over high heat. Set a steamer basket in the pot and fill the basket with cut beets. Cover the pot and steam the beets for approximately 10 minutes or until tender. Heat the olive oil in a large saucepan over medium heat. Add onion and garlic, allowing both to brown. Add the broth and simmer for about one minute. Season with salt and pepper. Add potatoes and raise the heat to high. When the broth starts to boil, reduce the heat to low and cover the pot. Allow the broth to simmer for approximately 10 minutes. Add beets and vinegar to the broth, then raise the heat to high again. Allow the soup to cook for approximately 5 more minutes. The broth should be a vibrant red color and the potatoes should be soft. Serve warm with a dollop of sour cream.
