The Beet Goes On

Written By: Connie Pshigoda

The humble red beet may be one of the most misunderstood roots ever harvested. It’s vibrant color may get our attention, but our lack of knowledge or appreciation may prevent us from fully savoring this garden delight.

Hardly a newcomer to the marketplace, red beets are finally gaining popularity in natural foods markets and on numerous menus. History records suggest this red beauty was enjoyed in ancient Babylon, Greece, Rome and even parts of Northern Africa. These early civilizations considered the leaves and stalks valuable in their culinary use, while using the roots in their ancient medicines.

This prized root made its way to other parts of the world, via shipping trade routes, and by the 1500‘s found its way to Germany and Italy. German chemists, around the 1700’s discovered a method of making sugar from beets. This method is used today with a subtype of beet, called sugar-beet, a larger root than the common table beet, and is white or beige in color. Some historical accounts suggest that the early American colonists introduced the beet to their new country.

What makes this root so special? From comments that I hear, people either love the sweet earthy flavor or they say that beets taste like dirt! Red beets derive their interesting incandescent tint from pigments known as betalains. This interesting root has an interesting, if not complex life- cycle that results in life-promoting nutrients. Here’s a breakdown of some of the benefits:

• Provide a great source of folate, magnesium, Vitamin C, fiber

• Contain compounds––nitrates, betalains, betaine––that have a positive effect on oxidative stress (which damages cells), inflammation, cognition and cardiovascular health

• Provide powerful anti-oxidant protection and support for cellular function • The nitrate content may help lower blood pressure and improve exercise performance

• Beet-tops are a tasty and rich source of folate, calcium, iron, Vitamin A (in the form of beta carotene-known to promote eye health and reduce breast risk)

• Beets support optimal liver function and may help improve liver ailments

A concern frequently expressed addresses the sugar content in red beets. Nutritional experts agree that the sugar content––about 8 grams in a serving (2 small beets) is not the same as the same sugar amount from a dessert. The high fiber in beets, slows the sugar absorption into the bloodstream. One cup of beets measures about 8.3 on the glycemic index and falls in the “under 10-low” measurement.

Beets may be added to your menu in various ways: thinly sliced or shredded into a salad or slaw; steamed, boiled, roasted or grilled. You may enjoy going beyond the classic red beet and trying the golden (yellow), orange or striped varieties.

The beet-tops or greens can be used the way you would use any salad green. Fresh, steamed. sautéed or wilted they add flavor and nutrition to your salads, pastas or soups.

The common table beet is not a genetically modified crop. The sugar beets, grown primarily to make white sugar are GMO produced.

I’ve included a couple of beet recipes that I hope you will try this Spring.

Savor the Season.

Simple Beet Soup (Borscht)

Prep Time: 25 mins

Cook Time: 45+ mins

Serves: 6-8

1-1/2 Tbsp. olive oil

4 medium sized beets, washed, trimmed (save the greens for another recipe) and finely chopped

1 large baking potato, washed, peeled and finely chopped

4 medium carrots, washed and finely chopped

1 medium yellow onion, diced

2 cloves garlic, minced

1/2 head cabbage, cored and shredded

2 Tbsp. red wine vinegar (or fresh lemon juice may be used)

1 can (6-oz) tomato paste

6 cups vegetable broth

Sea Salt and Ground Pepper to taste

1/4 cup snipped fresh dill for garnish (more if desired)

Sour Cream for garnish (optional)

*If you desire meat, add 1 pound of beef stew meat or pork sausage, precooked

• In a large stew pot (5-quarts), add the oil and warm on medium heat. Add the onions and garlic and cook lightly until transparent. Add the chopped beets and cover with the broth (reserve the remaining). Increase the heat, cover with lid and cook until the beets have lost their color.

• Add remaining broth, (add more liquid to cover vegetables if necessary), tomato paste, potato, carrots, cabbage and bring to a boil (with lid on), then reduce heat to a simmer and continue cooking until the vegetables are tender.

• Add the vinegar, turn off the heat and stir in the dill. Taste and add salt and pepper to desired taste.

• Ladle into soup bowls and top with a dollop of sour cream. Add a bit more fresh dill if desired.

Connie’s Comments: Borscht was a family recipe from my German––with Russian influence––ancestors. There are many varieties, so explore and experiment with the Ukrainian version, or the Polish and Russian style. Savor the flavor of this powerful red root plant!

Beautiful Beet Salad

1 bag of Mixed Spring Greens, washed and dried well

4 medium red beets, washed, and trimmed

4-6 ounces goat cheese, crumbled

1/2 cup toasted walnuts or pecans* coarsely chopped

2 Tbsp balsamic vinegar

organic extra-virgin olive oil

• Wash the beets well, then over medium heat, cook in a saucepan with a steam-basket until tender, (about 30-minutes).

• Peel beets under cold running water. Cut peeled beets into quarters, then cut quarters in half.

• In a large bowl, toss the beet wedges with the vinegar until well covered.

• Place a serving size of Mixed Spring Greens in salad bowls or plates and top with the beets, about 4-5 wedges per serving.

• Add the crumbled goat cheese and crispy nuts. Drizzle with olive oil.

• Serve with the warm beets, or refrigerate the beets before serving. Adjust portions as needed. Connie’s Comments: How to make the Toasted Walnuts or Pecans Oven Method:

• Preheat oven to 375 F

• On a parchment lined baking sheet, spread nuts in a single layer

• Roast for 6-10 minutes; Watch closely, as the nuts may toast quickly

• Cool before chopping or adding to a recipe Stove-top Method:

• In a large frying pan, over medium heat, add nuts to the dry pan in a single layer

• Cook for about 5-minutes, stirring frequently

• As nuts toast, you’ll notice their nutty fragrance; Watch them closely so they don’t overcook

• Transfer to a plate to cool before using