Have you noticed that your taste buds and food preferences have changed over the years? Perhaps this can be attributed to changes in our aging body and hormones, exposure to new foods with an openness to try them, awareness of the different health benefits, or maybe a little bit of everything. There are very few vegetables that I don’t like. Actually, the only two that I didn’t like were beets and brussel sprouts. Now I surprise myself each time I look for them as a restaurant choice or seek out new recipes that include them, especially beets.
Beets are a rich source of potassium, iron, magnesium, manganese, phosphorus and copper. Whereas calcium, sodium, zinc and selenium are present in small amounts. Beets consist of vitamin C, folate and betaine in large quantities. Vitamin A, thiamin, riboflavin, niacin, vitamin B6 and pantothenic acid are also present in small amounts.
The pigments that give beets their rich colors are the unique phytonutrients called betalains. There are two basic types of betalains: betacyanins and betaxanthins. Betacyanins are pigments that are red-violet in color. Betanin is the best studied of the betacyanins. Betaxanthins are yellowish in color. Betanin and vulgaxanthin are the two best-studied betalains from beets, and both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.
When buying beets, choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won’t be needed after they are cooked. Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside. With the greens attached, beets can keep for only three to four days in the fridge as the root has to supply moisture to the leaves. Without the greens attached, beet root can keep for a couple of weeks.
Cook beets lightly. Studies show beets’ concentration of phytonutrients, such as betalains, is diminished by heat.
Tips from The World’s Healthiest Foods website:
- Simply grate raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
- Healthy Boil beet greens for 1 minute for a great tasting side dish, which is very similar to Swiss chard.
- Marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs.
It’s been awhile since I shared a recipe from the Clean Eating Magazine…
(recipes can also be found online at www.cleaneatingmag.com)
Beet & Orange Salad with Israeli Couscous
- Olive oil cooking spray
- 3 medium beets, peeled, trimmed and diced
- 1 1/3 cups whole-wheat Israeli couscous
- 2 oranges, peeled and sectioned (about 2 cups)
- 1 tbsp orange zest
- 2 tbsp chopped green onion, green part only
- 1 tsp extra-virgin olive oil
- 1 tbsp 100% orange juice
- 1 tsp apple cider vinegar
- Pinch each sea salt and ground black pepper
- 4 tsp chopped pine nuts, for garnish
INSTRUCTIONS:
- Heat oven to 450°F. Spray 1 large roasting pan with cooking spray. Place beets in pan in a single layer. Cover with aluminum foil and cook in oven for 15 minutes. Then uncover and cook for another 10 minutes, until beets are tender when pierced with a fork; set aside to cool.
- While beets are cooling, boil 2 cups water in a medium pot over high heat. Pour in couscous, lower heat to medium and cover. Cook for 12 minutes, then fluff with a fork.
- In a large bowl, gently toss beets with oranges and zest, onion, oil, orange juice, vinegar, salt and pepper. To serve, place 3/4 cup couscous on each of 4 plates, top each with 3/4 cup beet mixture and sprinkle with 1 tsp nuts.
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