Beets are now available at the farmers markets and in the stores. Some come with the beet tops still attached for adding interest and appeal to the shoppers. Here is how to cook beets, and yes, the beet top greens are edible.
Nutritionally speaking, one medium beet is an excellent source of folate which is a water-soluble B vitamin. It has almost one-quarter of our daily requirement for folate, 267 mg of potassium and 2.3 grams of fiber. Many people think beets are high in iron. The beet green contains almost 3 mg of iron, whereas the beet itself contains less than half of the beet’s greens.
Why do we need iron? Iron is an essential component of proteins involved in oxygen transport around our body. It is also essential for the regulation of cell growth and differentiation. According to the National Institute of Health, an iron deficiency limits the amount of oxygen delivered to our body’s cells, resulting in fatigue, poor work performance, and decreased immunity. The amount adults need varies with age. Females aged 19-50 and need 18 mg per day, however, over age 50 is less than half, or 8 mg. Males ages 14-18 require 11 mg per day, and age 19-50 and older, need 8 mg per day.
If you buy beets with the beet greens on, trim off the leaves with stems 1-2 inches above the root crown. If you leave the beet greens on during storage, the beet roots will soften. Store the beet greens separately wrapped in a damp cloth or in a plastic bag in a drawer of the refrigerator. Store beet roots in a plastic bag and refrigerate in the hydrator drawer.
Once you are ready to cook beets, scrub gently and rinse well. Leave at least one inch of the stem. Do not trim off the bottom root. This keeps the red juices inside the beet.
Beets are done when they are easily pierced with the tip of a sharp knife. Drain, cool and then peel. The skin of a cooked beet will slip right off. Use a paper towel or wear food grade gloves to prevent your hands from turning pink.
To cook beets place in a pot of boiling water, cover and simmer until the beets are tender. Cooking time is 40 minutes to an hour depending on size. Beets can also be roasted. See recipe below.
Cooking beet greens is easy. Rinse and sauté plain or with garlic and onion in a small amount of oil. They are excellent sources of vitamins A and C, potassium, and magnesium. Beet greens are a good source of calcium, iron, and copper. Chard is a member of the beet family which includes Swiss Chard, leaf beet, and spinach beef. Chard produces broad leaves rather than a large round root.
Here is a recipe using the cooking method of roasting rather than boiling. Roasting sweetens the flavor of vegetables. Enjoy!
Roasted Root Vegetables
4 root vegetables (choose a variety from potatoes, rutabagas, turnips, parsnips, beets, sweet potatoes, etc.) (medium)
2 carrot (chopped)
1 onion (medium, chopped)
1/4 cup vegetable oil
3 tablespoons Parmesan cheese
Wash hands with warm water and soap. Gently clean/rub produce under cool running water. Preheat oven to 350 degrees. Peel vegetables. Chop carrot and onions. Cut root vegetables into large chunks. Place in a medium bowl and pour oil over top. Add Parmesan cheese and mix well. Spread an even layer on a baking sheet. Bake for 1 hour or until tender. Check a few vegetables to see if they are tender.
