Beet It! - Recipe

Vegetarian Journal, Sept, 2000 by Debra Daniels-Zeller

Though most people have only experienced canned pickled beets, nothing compares to the taste of a fresh beet--cooked or raw! Available year-round, the best time for beets is June through November. They contain significant amounts of iron, magnesium, and phosphorus. During the peak season the leaves are very tender, mild, and slightly sweet. Baby beets, which appear early in the season, are delicately sweet and can convert anyone who isn't already a beet fan.

Related to chard, spinach, and quinoa, beets belong to the goose-foot family, whose triangular leaves resemble a webbed goose foot or sometimes look more like an arrowhead. Native to Europe and North Africa, they probably originated in the Mediterranean area where they grew wild and the leaves were harvested for food. Up until the 16th century, beet roots were primarily used for medicinal purposes. And it really wasn't until the 1800s that growing beets as a vegetable gained popularity in Europe. Even then, most farmers continued to grow them primarily for their greens. In 1828 in her book, Directions for Cookery, Eliza Leslie gave the first written directions for preparing beet roots.

Red, golden, and Chioggia beets are the three basic types you can find. Golden and Chioggia beets can more often be found at farmers' markets in the summer and early fall. Golden beets hold their color well, and Chioggia beets are red-orange to light red with the flesh ringed by red and white bands. Both have a milder flavor than red beets. When selecting beets, look for firm, smooth-skinned beets with no wrinkles. Ideally, select the ones with leaves attached--a sign of freshness. The leaves should look fresh and have a deep green color. Beets will store for up to two weeks in the refrigerator. The greens will keep for one week.

Beets can be baked, roasted with a bit of oil, or steamed and added to your favorite dishes. They can be eaten whole, chunked, or pureed into interesting main and side dishes. They can be juiced and mixed with other veggie juices. They can also be grated raw and added to salads. The greens can be used in any recipe that calls for collards, kale, chard, or spinach, and young, tender greens can be torn and tossed in with other salad greens.

The recipes below are just a sampling of ideas for what to do with beets. Savory or sweet, nothing beats a beet!

ORANGE BEET PUREE (Serves 4)

The sweetness of beets is paired here with orange juice and zest to make a delicious, naturally sweet side dish. Garnish with walnuts for special occasions.

6 medium beets, washed and scrubbed
1 orange (watch for chemical- or wax-treated
  peels)
1/2 Tablespoon lemon juice
1/4 cup currants or raisins
2 Tablespoons finely chopped toasted
  walnuts (optional)

Slice beets about 1/4 inch thick. Steam until very tender--about 10 to 15 minutes. Zest (grate) the outer peel of orange. Juice the orange, and then combine orange juice and zest, lemon juice, and cooked beets in a food processor or blender and puree until smooth. Remove puree from processor and blend in currants or raisins by hand. Top with toasted, chopped walnuts, if desired.

Total calories per serving: 108   Fat: 2 grams
Carbohydrates: 21 grams           Protein: 3 grams
Sodium: 98 milligrams             Fiber: 4 grams

SAVORY BAKED BEETS WITH HORSERADISH SAUCE (Serves 6)

Beautiful, brilliant purple beets make a good substitute for baked potatoes. Children might prefer them plain, but I like them drizzled with this spicy horseradish sauce. I use bottled horseradish, which you can find in the deli section of your grocery store, or use fresh grated horseradish if you prefer. If you make the sauce a day ahead, the flavors will have a chance to marry and they will be more prominent.

6 fresh beets, washed and scrubbed
1/3 cup vegetable stock or water

Place whole beets in a baking dish. Add stock or water, cover, and bake at 350 degrees for 1 hour or until tender.

Horseradish Sauce (Makes 1 1/4 cups)

1 cup silken tofu
Juice of 1 lemon
2 teaspoons lemon zest (outer peel of
  organic lemon)
1 Tablespoon Dijon mustard
2 to 3 teaspoons horseradish
1 Tablespoon Sucanat or
  organic sugar
1/2 Tablespoon canola oil

Blend all ingredients in a blender. Serve over baked or roasted beets.

(beets with sauce):
Total calories per serving: 82
Fat: 2 grams
Carbohydrates: 12 grams
Protein: 4 grams
Sodium: 145 milligrams
Fiber: 2 grams

ROASTED ROSEMARY BEETS (Serves 6)

When beets are roasted, the sugar in them caramelizes, making them even sweeter. Here, beets are well matched with rosemary for a different savory side dish. The horseradish sauce from the previous recipe is also excellent with these beets.

6 large beets
1 Tablespoon canola or olive oil
1 teaspoon dried rosemary
Salt and pepper to taste

Preheat oven to 350 degrees. Wash and cut beets into cubes. (You can bake them whole, but this increases the baking time to 1 hour.) Combine beets, oil, and rosemary, blending well. Place in a baking dish in the oven and roast uncovered for 45 minutes or until done. Season with salt and pepper to taste.