Beneficial Beets

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Beneficial Beets

Benefits

With their full list of benefits beets are very special. They contain phytonutrients called betalains, which offer antioxidant, anti-inflammatory and detox qualities. The betalains is where the red/purple color of the beet and stems of beet greens come from. Another big benefit is that beets can help tremendously with the health of the eyes.

How to Choose and Keep

It is best to choose beets that are medium sized and have deep color with no spots or bruises. Do not wash to store. Remove the greens, and place in a plastic bag that is wrapped tightly around them. They will keep up to 3 weeks. The greens can also be consumed. They will keep in a plastic bag about 4 days.

Preparation

Rinse gently under water. Try not to tear the skin. The easiest way to prepare is boiling in a covered pot for 30-40 minutes, or once you can easily poke with a fork.  After, drain (keep the water to drink or make soup with, as it has tons of nutrients) and submerge in cold water. Once they are slightly cooled rub the skin off with a paper towel and serve. If you are chilling them allow them to cool and then place in fridge. Wear gloves to help with staining, or use lemon juice to remove the stains from your skin.

You may also steam the beets for 15 minutes, with 2 inches of water in the bottom of the steamer. 

Nutrients (In order of highest percentage to lowest)

Folate, Manganese, Fiber, Potassium, Vitamin C, Tryptophan, Magnesium, Iron, Phosphorus, Copper

Action Steps

1. Choose some nice medium sized beets. Save the greens and sauté or boil for dinner. Cook the others and enjoy a warm beet with salt and pepper for dinner.

2. Chill some beets and cut up with some mandarin oranges for a wonderful beet salad.

3. Grate raw beets for a wonderful new addition to a healthy salad.

Information thanks to www.whfoods.com

Picture thanks to www.worldcommunitycookbook.org