Nutrient-Rich Beets

How to Choose: When searching for beets, bigger isn’t always better. Opt for baby beets as these will be more sweet and tender, and choose ones that are firm with taut, smooth skins. Another thing to look out for? Crisp, fresh-looking greens.

Polish Beet Soup

Serves 4

Sometimes called clear borscht, this rendition of the traditional Polish soup is surprisingly light and brothy.

Ingredients:
6 medium beets, scrubbed, divided
6 cups low-sodium vegetable broth
1 yellow onion, chopped
2 teaspoons caraway seeds
1 tablespoon red wine vinegar
1/2 teaspoon fine sea salt
large pinch sugar
1 tablespoon finely chopped fresh dill
1 tablespoon finely chopped fresh chives

Directions: Preheat the oven to 400°F. Wrap three of the beets in foil and place on a small baking sheet. Roast until tender, about one hour. Let cool, then unwrap beets and rub off skins with a paper towel. Halve and thinly slice. Meanwhile, coarsely chop remaining three beets and place in a large saucepan. Add broth, onion, and caraway seeds. Bring to a boil, lower heat, and cook at a gentle simmer for 50 minutes, or until broth is deeply colored and beets are very tender. Strain broth and discard solids. Wipe out the pan, then return broth to the pan. Add reserved sliced beets to the pan and stir in vinegar, salt, and sugar. Reheat if necessary and serve sprinkled with dill and chives.

Nutrition Facts (per serving): Calories—60 | Total Fat—0g | Cholesterol – 0mg | Sodium—5600mg | Carbohydrate—11g | Dietary Fiber—3g | Protein—1g
From Whole Foods wholefoodsmarket.com

Beet Linguine
Serves 4
In this creative take on linguine,
beautiful red beets contrast with pasta for a colorful presentation.

Ingredients:
4 medium beets, scrubbed
12 ounces linguine, uncooked
1 tablespoon extra virgin olive oil
1/2 medium onion, chopped
1/2 teaspoon sea salt
4 ounces feta cheese, crumbled
Freshly ground pepper, to taste

Directions: Boil beets in their skins for about 45 minutes. While beets are cooking, cook linguine in boiling water until done. Drain linguine, reserving about one cup of the liquid. Rinse beets well under cold running water and slide the skins off. Chop beets into 1/2-inch cubes (or smaller). Heat olive oil in a 12-inch (30 cm) nonstick skillet and add onions. Cook onions until tender and lightly browned. Add chopped beets and salt to the onions. Transfer the pasta into the skillet with the beets and onions. Stir until the pasta and the beets are well-combined. Top with the crumbled feta cheese and the freshly ground pepper.

Nutrition Facts (per serving):
Calories—416 | Total Fat—11g | Cholesterol —25mg | Saturated Fat—5g | Sodium—677mg | Carbohydrate—65g | Dietary Fiber —4g | Protein—15g
From Nutrition World nutritionw.com

 

Beets2

Vegan Red Velvet Brownies
Serves 16
Beets give these bean-based brownies the perfect hint of crimson.

Ingredients:
1/2 cup cooked beets
1 cup red kidney beans
1/2 cup cocoa powder
1 teaspoon vanilla extract
1/2 teaspoon almond extract
3/4 teaspoon baking powder
1/8 teaspoon baking soda
4 tablespoons apple sauce
1/8 teaspoon salt
3/4 cup brown sugar
1/2 cup ground flax (put 1/4
cup of flax seeds in a clean coffee grinder, pulse until smooth.)
1/4 cup chocolate chips
(optional)
1/4 cup raw cashew pieces

Directions: Preheat oven to 350°F. Spray an 8×8-inch pan with cooking spray. Set aside. In a food processor, puree kidney beans and beets. Transfer to a large bowl. Add remaining ingredients and mix by hand until smooth and fully combined. Fold batter into the greased pan. Bake for 35 to 40 minutes, turning the pan halfway through.

Nutrition Facts (per serving):
Calories—134 | Total Fat—10g
Cholesterol — 0mg | Sodium—144mg Carbohydrate—10g | Dietary Fiber—3g Protein —5g
From Nutrition World nutritionw.com

Beet Feta Salad

Serves 4
Sweet beets meet salty feta
in this lettuce-free salad.

Ingredients:
3 medium beets
1 tablespoon olive oil
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup green onions, chopped
1/2 cup feta cheese

Directions: Preheat oven to 400°F. Peel and cut beets into 1/2-inch-thick slices. Place on foil-lined baking sheet and brush beet slices with olive oil, salt, and pepper. Bake 25-30 minutes or until tender. Place in medium bowl with green onions and top with crumbled feta cheese. Serve.

Nutrition Facts (per serving):
Calories—100 | Total Fat—7g | Cholesterol – 15mg | Sodium—240mg | Carbohydrate—5g | Dietary Fiber—1g | Protein—4g
From Publix publix.com
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