It is difficult to believe how the hardy, crunchy often rough looking exterior of raw beets can be transformed into something wonderfully soft and buttery once they are cooked. While beets are available throughout the year, their season runs from June through October when the youngest, most tender beets are easiest to find.

Edible green leaves are attached to the tapered round or oblong root portions that we know as beets. While we often think of beets having a reddish-purple hue, some varieties are white, golden-yellow or even rainbow colored. The sweet taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar; they have the highest sugar content of all vegetables, yet are very low in calories.

Storage

Beets can be stored in a plastic bag in the refrigerator for about a week. You can tell a beet is still fresh if it is heavy and firm, not wrinkled or sprouting.

Preparation, uses, and tips

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.

Nutritional Highlights

Beets (root, raw), 1 cup (135g)
Calories: 58
Protein: 2.2g
Carbohydrate: 13g
Total Fat: 0.23g
Fiber: 3.8g
*Excellent source of: Folate (148mcg)
*Good source of: Potassium (442mg), and Vitamin C (6.6mg) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines.

(Most of the info above is quoted from MotherNature.com)

Beets with Cabbage and Carrots

Recipe from Kaji's Mom blog.

• 2 medium beets, cooked and cubed small
• 2 cups vegetable stock
• 1 medium carrot, sliced very thin on an angle
• 1 small potato, diced very fine
• 1 medium onion, cut into thin strips
• 2 cups cabbage, sliced thin
• 2 tsp dried dill
• 1TBS lemon juice
• 2-4 TBS white vinegar (to taste)
• salt to taste

1. Heat vegetable stock to a low boil in a large sauce pot, add potatoes, carrots, onions and allow to cook for 5 minutes.
2. Add the cabbage to the sauce pot and allow to cook until the cabbage is wilted, but a little crunchy.
3. Add the beets, dill, lemon juice, and vinegar and allow to cook another 10 minutes, or until cabbage is tender.

Borscht

This traditional Ukranian soup can be served either hot or chilled.

• 1 medium cabbage, shredded
• 2 medium beets, sliced straw-like
• 2 medium carrots, sliced straw-like
• 4-6 potatoes, diced
• 1 cup of dried beans (any type of bean will do)
  
• 1 large white onion, chopped
• 2 TBS of white wine vinegar
• 3 TBS vegetable oil
• 3/4 cup of tomato paste
• Dill, parsley, or any favorite herbs to garnish
  

1. Put beans in a large pot, fill the pot half-way with water. Add 1 tbl of salt. Cook beans till just tender. (To save cooking time and energy, you can soak beans in water overnight before cooking).
2. When beans are tender and sink to the bottom, add beets, carrots and potatoes. Cook for about 15 minutes, then add the cabbage and slow cook for another 15 minutes.
3. Heat the oil in a frying pan, and cook onions till golden.
4. Remove the pot from the heat, stir in tomato paste. Add the onions and oil from the pan. Add the vinegar.
   

Devil's Food Cake

(a.k.a. "Red Velvet Cake," "Red Devil's Food Cake," and "Beetnik." ) This recipe is by chef Beverly Lynn Bennett and originally appeared in the Jan/Feb 2007 issue of VegNews. The beets in this recipe are a healthy alternative to red food coloring (Red Dye No. 40), which has been linked to asthma, hyperactivity, and depression.

• 2 cups flour (whole wheat pastry flour recommended to make this cake more nutritious)
  
• 1/2 cup cocoa powder, plus a little additional for pans
• 1 TBS baking soda
  
• 1/2 tsp salt
  
• 3/4 cup dark brown sugar
• 1 cup water
• 1/4 cup vegetable oil
• 2 TBS apple cider vinegar
• 1 tsp vanilla extract
• 1 1/2 cups fresh beets, peeled and finely grated
• fluffy frosting (recipe to follow)
  

1. Preheat oven to 350 degrees. Lightly oil two 8-inch round cake pans with vegetable oil. Dust pans with cocoa powder, tap out and excess, and set aside.
2. In a large bowl, sift together flour, cocoa powder, baking soda, and salt. Whisk sugar into dry ingredients.
   
3. In a small bowl, whisk together water, olive oil, vinegar, and vanilla.
   
4. Add wet ingredients to dry ingredients and whisk well to combine. Stir in grated beets.
   
5. Divide batter evenly between prepared pans. Bake for 20-25 minutes or until an inserted toothpick comes out clean. Remove from oven and allow to cool for 10 minutes. Invert cakes onto a cooling rack (remove from pans) and allow to cool completely before frosting.
   

Fluffy Frosting

• 3 cups powdered sugar
• 1/3 cup margarine
• 1/4 cup soymilk or ricemilk
• 1 tsp vanilla extract

1. Beat together frosting ingredients for 2-3 minutes. (Use an electric or hand held mixer if you have one. A spoon works too.) Use immediately or cover and chill in the refrigerator for 1 hour.
   
2. Stir briefly before spreading one-third of frosting on top of one of the cakes. Top with second cake, and then frost top and sides with remaining frosting.
3. Optional: Decorate with shredded coconut, chopped nuts, or chocolate shavings.
   

Asparagus, Roasted-Beet, and Goat Cheese Salad

Selected by Retu. From Southern Living, APRIL 2002Yields 3 servings.

• 3 small red beets
• 1/3 cup olive oil
• 1 teaspoon red wine vinegar
• pinch of salt,
• pinch of freshly ground pepper
• 15 small fresh asparagus spears
• 3-ounce goat cheese log
• 1 teaspoon chopped fresh chives
• Cracked pepper (optional)
• Chopped fresh chives (optional)
• Gourmet salad greens (optional)

1. Arrange beets in a single layer on a lightly greased baking sheet; bake at 425° for 40 to 45 minutes or until tender, stirring every 15 minutes. Cool beets completely.
2. Whisk together oil, vinegar, salt, and ground pepper in a small bowl.
3. Peel beets, and cut into wedges. Toss together beets, 1/2 vinaigrette; set aside.
4. Snap off tough ends of asparagus, discarding ends; cook asparagus in boiling water to cover 1 to 2 minutes or until crisp-tender. Plunge into ice water to stop the cooking process, and drain. Combine asparagus and other 1/2 vinaigrette; set aside.
5. Cut cheese into 6 equal slices. Place 1 cheese slice in a 3-inch round cutter or ring mold; sprinkle with 1/2 teaspoon chives. Press chives into cheese; remove cutter. Repeat procedure with remaining cheese and chives.
6. Arrange asparagus over cheese. Surround with beets, and drizzle with remaining vinaigrette. Sprinkle with cracked pepper and chives, if desired; serve with salad greens, if desired.
   

Beet Root in Coconut-Yogurt Sauce

Selected by Retu.

• 1 cup Beet root (grated)
• 1 cup Coconut (grated)
• 2 tsp Mustard seeds
• 4 Red chilies (whole)
• 2 tsp Cooking oil
• ¼ cup Yogurt
• Salt to taste
• a few Curry leaves

1. Add a teaspoon of oil to pan and fry grated coconut and two red chilies for about one minute.
   
2. Place coconut and red chilies in a blender with ½ cup water and grind until smooth.
   
3. Add the yogurt and blend again for 30 seconds; add one teaspoon mustard seeds and blend for 30 seconds.
   
4. In a separate pan, heat one teaspoon of oil and add mustard seeds. When the mustard seeds stop spluttering, add 2 red chilies (broken in half) and three curry leaves. Then add grated beetroot and fry for one minute. Remove from heat.
   
5. When the beetroot mixture has cooled completely, add the ground coconut mixture and mix well.

Mediterranean Beet Salad
by Rebecca
This is a recipe that I pieced together after eating this amazing beet salad at Tillie's coffee shop in Clinton Hill. I've since spoken to a friend of mine who does most of the cooking there, and it turns out I got it just about right. The quantities may be a little off because I cook by taste but I tried to take notice when I made it last week.

• 4 medium size beets
• 1 cup of beet greens
• 2 tbsp. tahini
• juice from 1/2 lemon
• 1/2 medium sized granny smith (or other tart) apple
• salt and pepper to taste
• (I think Tillie's adds a little olive oil but I think that the oil from the tahini is plenty.)

1. Wash the beets thoroughly, removing the tip and the top of the beet below the stalk.
2. Roast the beets in a 450 degree oven for about 45 minutes or until a fork pierces the largest beet easily.
3. Let the beets cool and then remove their skin. (Be careful to protect your clothing or stainable countertops or kitchenware. If you've never cooked beets before, you'll soon learn why they were used as an early textile dye. And as a side note: they will also tint your digestive system, if you know what I mean.)
4. Cut the beets into 1 inch chunks.
5. Cut the apple half into 1 inch chunks.
6. Add the rest of the ingredients.
7. Refrigerate. (I think it tests MUCH better chilled.)

More Beet Recipes

More Information on Beets