Oh My! BEETS!

Beets are root vegetables that are highly nutritious and “cardiovascular health” friendly. Certain unique pigment antioxidants in the root as well as in its top greens have been found to offer protection against coronary artery disease and stroke; lower cholesterol levels within the body, and have anti-aging effects.

Botanically, the tuberous root vegetable belongs in the beta genus group of the in the Amarathaceae family. Its scientific name is Beta vulgaris. Swiss chard is another member in the beta genus grown for its edible leaves.

Beets are small herbaceous plants with broad dark-green leaves. Its underground taproot matures in 50-60 days of sowing and weighs about 5.3 oz. If not harvested, it keeps growing in size to more than 1 lb. 2 oz. and may develop surface cracks, lose taste and become unappetizing because of excess fiber content.

Different types exist; red, orange-yellow and white varieties. The unique crimson-red color of red beet is due to betalain pigments, such as betanin and betacyanin. Yellow varieties are rich in ß-xanthin pigment. Both root and top leaves of beet are used for consumption. Choggia beet or candy cane variety has alternative red and white concentric whorls.

Health benefits of beets

Garden beets are very low in calories, and contain zero cholesterol and small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.

The root is a rich source of phytochemical compound, glycine betaine. Betaine has the property of lowering homocysteine levels within the blood. Homocysteine is one of highly toxic metabolite in the blood and promotes platelet clot as well as atherosclerotic-plaque formation, which, otherwise, can be harmful to blood vessels. High levels of homocysteine in the blood result in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.

Raw beets are an excellent source of folate.  However, extensive cooking may significantly deplete its level in food. Folates are necessary for DNA synthesis within the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.

Fresh beet contain small amounts of vitamin-C, however the beets greens are rather excellent sources of this vitamin. Vitamin C is one of the powerful natural antioxidants, which helps the human body to get rid of free radicals, one of the reason cancerous cells development.

Additionally, the beets greens are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A. Vitamin A is required to maintain healthy mucus membranes, skin health and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

The beet root is rich source of B-complex vitamins such as niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6) and minerals such as iron, manganese, copper, magnesium and potassium. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

NOTE

Beeturia is a harmless condition of passing red or pink color urine after eating beets and its top greens. The condition can be found in around 10-15% of the populations who are genetically unable to break down betacyanin pigment.

Beet greens contain oxalic acid, a naturally-occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore; in individuals with known oxalate urinary tract stones are advised to avoid eating excess greens.

Source: http://www.nutrition-and-you.com

Roasted Beet Salad

Serves: 4

Ingredients

1 bunch beets

¼ cup sliced almonds

3 tbsps. olive oil

1 tbsp. minced shallot

1 tbsp. fresh lemon juice

1 ½ tbsps. wine vinegar

¼ tsp. sugar

½ tsp. salt

1 Asian pear

3 cups arugula

Directions

Preheat oven to 425^o

Wrap beets in foil and roast in middle of oven until tender, 1 to 1 1/2 hours

Unwrap beets and cool

While beets are roasting, cook almonds in oil in a small skillet over moderate heat, stirring occasionally, until pale golden

Cool almonds in oil (nuts will get darker as they cool)

Transfer almonds with a slotted spoon to a small bowl and season with salt

Stir together shallot, lemon juice, vinegar, sugar, salt, and oil from almonds in a large bowl

Slip skins from beets and halve large beets

Dr. Oz Red Drink Recipe

Serves 1

Ingredients

1 beet

1 large carrot

Fresh parsley, to taste

1 apple

Directions

Put all ingredients into blender or juicer.

Dr. Oz says feel free to experiment with ingredient quantities based on your flavor preference.

(When making this, we add other vegetables and sometimes various fruits… it depends on the mood we are in. I like adding mint. Adding mint to a few of our juices or smoothies gives that extra kick the kids seem to like.)

Super Charged Beet Drink (Courtesy of Everald Kitson)

Ingredients

2 pears

2 apples

1 medium beet

4 carrots

1 large piece of kale

2 or 3 handfuls of spinach

A handful of raw peanuts (you can use roasted if you prefer)

Directions

Juice them all together (I prefer to just blend all the ingredients in a *Bullet* blender).

Chill and serve.

Chickpea, Beet, and Apple Panini

Never had raw beet in a sandwich? This Panini will have you hooked.

Serves 4

Ingredients

1 ½ cups cooked chickpeas, (or 1 15-oz. can chickpeas) rinsed and drained

3 Tbs. vegan mayonnaise

1 Tbs. lemon juice

1 tsp. chopped fresh tarragon

8 slices sesame semolina bread (8 oz.)

1 medium golden beet, peeled and sliced

1 Granny smith apple, thinly sliced

¼ cup broccoli or radish sprouts

4 Tbs. prepared black olive tapenade

Directions

Pulse chickpeas, mayonnaise, lemon juice, and tarragon in food processor until chunky.

Spread chickpea mixture on 4 bread slices. Top with beet and apple slices, and sprouts. Spread remaining 4 bread slices with tapenade; close sandwiches.

Spray Panini with cooking spray.

Coat skillet or grill pan with cooking spray; heat over medium heat.

Place Panini in pan; weight with smaller-diameter saucepan weighted with 2 cans.

Cook 3 minutes. Flip, replace weight, and cook 2 minutes. (Or cook 4 minutes in Panini maker.)

Source: Vegetarian Times

Firecracker Beet Slaw

This slaw gets a smoky kick from canned chipotle chilies.

Serves 6

Ingredients

3 raw beets, peeled and shredded (3 cups)

1 Granny Smith apple, shredded (1 cup)

4 green onions, thinly sliced (½ cup)

⅓ cup apple cider vinegar

3 Tbs. olive oil

2 Tbs. Dijon mustard

1 Tbs. agave nectar or 2 Tbs. sugar

2 cloves garlic, minced (2 tsp.)

1 tsp. minced canned chipotle chili in adobo sauce

½ tsp. salt

Directions

Toss together beets, apple, and green onions in bowl.

Placed vinegar, oil, mustard, agave nectar, garlic, chipotle chili, and salt in food processor or blender until smooth.

Source: Vegetarian Times

Add to beet mixture, and toss to coat.

Have fun !