The whole beet
Wrap clean beets in foil and bake in the oven until soft (45 minutes to 1 1/2 hours) at
400°F (200°C). Cool slightly and peel off skins, then slice and salt and pepper to
taste. Add a vinaigrette and sliced onions for
a delicious salad.
Beets are best when cooked whole, to retain the flavor, color, and nutrients. To prepare
beets, cut off the green tops, leaving an inch of the stem to prevent bleeding and flavor
loss. Scrub beets, wrap them in foil, and bake for 45 minutes to 1 1/2 hours, depending on
their size, at 400°F (200°C). Let them cool slightly and then peel the skins off.
Baby beets can be steamed whole for about 30 minutes, then peeled and sliced. Beet leaves have
a rich flavor resembling that of spinach. If
they are crisp and bright green, they can be steamed or braised with onions and garlic in a little olive oil.
Buying and storing tips
Beets are available all year long, and are at their peak from June through December. If the
greens are still attached, they should be bright and fresh. Otherwise, the beets should be
heavy and firm, not wrinkled or sprouting. They can be stored in a plastic bag in the
refrigerator for about a week.
Varieties
Beets come in several varieties, from the characteristic deep crimson to gold, white, and
the fanciful chioggia, that shows its alternating red and white rings when cut horizontally.
Beet sizes range from large marbles to cylinders to the size of baseballs. Baby (bunched)
beets are more tender than regular beets and require less time to cook.
Nutrition Highlights
Beets (root, raw), 1 cup (136g)
Calories: 58
Protein: 2g
Carbohydrate: 13g
Total Fat: 0g
Fiber: 4g
*Excellent source of: Folic acid (148.24mcg),
and Manganese (0.45 mg)
*Good source of: Potassium (442mg), and Vitamin C (6.66mg)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
Value.
The information presented in the Food Guide is for informational purposes
only and was created by a team of US–registered dietitians and food experts. Consult
your doctor, practitioner, and/or pharmacist for any health problem and before using any
supplements, making dietary changes, or before making any changes in prescribed medications.
Information expires June 2009.
