And the Beet Goes On:
The Healthy, Delicious but Sometimes Ignored Beet
by www.SixWise.com
When beets were first discovered, they were coveted for their
greens, not the sweet-tasting, crimson root that we associate
with beets today. It wasn't until ancient Roman times that
beets were cultivated and the root used for food -- and not
until the 19th century that beets became a primary source
of sugar and were brought to the United States.
Look for beets that have the greens still attached
-- they're probably fresher, and the greens can be sautéed
like spinach or Swiss chard.
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Though beets do have a loyal following in the United States
today -- and are an important raw material for the production
of refined sugar (sugarbeets) -- they are often overlooked
in favor of more common vegetables. Beets rarely make it to
the dinner table in many American households, which is a shame
because aside from their sweet, earthy flavor, beets are loaded
with health-promoting nutrients.
Beets for Your Health
Though beets are high in sugar (they have the highest sugar
content of all vegetables), they're low in calories and rich
in powerful nutrients.
Fight Cancer
Betacyanin, the compound that gives beets their color, has
potent cancer-fighting properties. A number of studies have
shown that beets are effecting at fighting cancer, particularly
colon cancer.
In one study, animals fed beet fiber had an increase in CD8
cells, which are immune cells that help detect and eliminate
abnormal cells. The animals with increased CD8 cells were
found to have fewer pre-cancerous changes than animals not
fed beet fiber.
Prevent Heart Disease
In another animal study, animals with colon cancer and high
cholesterol were split into two groups, one fed beet fiber
and the other not. Animals fed beet fiber had an increase
in antioxidant activity in the liver along with a:
-
30 percent drop in total cholesterol
-
40 percent drop in triglycerides (a risk factor for heart
disease)
-
Increase in HDL (good) cholesterol
Rich in Nutrients
Beets can be roasted along with other vegetables, grated
raw onto a salad, or boiled and eaten as a tasty side
dish.
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Beets are an excellent source of folate, manganese, potassium,
fiber, vitamin C, and iron, and in natural health circles
are valued for their ability to purify the blood and the liver.
How to Cook Beets
Fall is an ideal time to purchase beets, as their season
is just wrapping up. You can find beets in the traditional
crimson color, or you can choose a yellow, orange, or red
and white variety. Look for small- or medium-sized bulbs,
as they tend to be sweeter and tenderer than larger bulbs.
Ideally, choose beets that still contain the greens -- they're
a good indicator of freshness, and the greens can be cooked
up like spinach or Swiss chard for a tasty and healthy side
dish.
To avoid the color bleeding out when cooking beets, cut off
the green tops but leave about an inch of stem at the top
and the root attached at the bottom. You can leave the beets
whole and boil, roast, steam or bake them, then peel the beets
after they're cooked.
Beets can also be eaten raw, grated or diced on top of salads
or soups. And, for a different twist for your dinner tonight,
try out these simple and healthy beet recipes.
Roasted Beets
Ingredients:
- 12 beets, peeled and halved or quartered
- 2-3 tablespoons olive oil
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- 2 tablespoons unsalted butter
- 4 scallions
Method:
- Preheat oven to 425° F.
- Place the beets on a large baking pan and toss with the
oil, salt and pepper.
- Transfer to the oven and roast until tender and browned,
about 1-1/2 hours.
- Add the butter and garnish with the scallions.
Beets and Cream
Ingredients:
- 6 cooked beets peeled
- 2 tablespoon butter
- 1 tablespoon flour
- 1 tablespoon vinegar
- 1/2 teaspoon salt
- 1 tablespoon sugar
- 1/4 teaspoon caraway seed
- 1/2 cup sour cream
Method:
- Grate beets.
- Melt butter in saucepan; add flour and blend. Stir in
vinegar, salt, sugar, and caraway seed.
- Add beets.
- Cook over high heat 2-3 minutes.
- Stir in sour cream.
- Serve at once.
Recommended Reading
The
11 Healthiest Autumn Fruits and Vegetables
Potatoes:
Once and For All, Are America's Favorite Vegetables Good for
You or Not?
Sources
The
World's Healthiest Foods
Recipes:
Thatsmyhome.com