Oh, beet. I honestly do think that you are my favorite vegetable. From your gorgeous, deep red pigment to your exceptional nutritional profile, I think you’re the one for me. Please don’t ever leave me.
Beet roots gain their illustrious red color from the pigments called betalains. Betalains restore vitality on a cellular level, in that they assist the body by reducing toxins and support the cell’s natural detoxification process. This action may prevent many chronic diseases and promote cardiovascular health. The roots are also rich in folate, manganese, and potassium, all of which bolster the immune system.
Beet greens are high in vitamin K- best known for its role in the blood clotting process and bone health. The greens have a slightly bitter taste, which may be enjoyable to some. However, for those who don’t fancy bitter too much may add a sweetener such as honey or agave nectar when cooking. Boiling the greens is also recommended to gain a sweeter taste and also rids of acidic properties.
When cooking, I’m guilty to say that I use as much of the vegetable as possible, if not all (side note: I’m also one of those weird apple core eaters). In the following recipe, I added in the beet root and beet greens. Both extremely delicious and deliverable in their own vitamins and minerals. And the beet stems? I opted to freeze and include them into my green smoothie the next morning (a recipe that I’ll share at a later time). Told you I like to use it all!
Ingredients //
Salad:
1 bunch beet roots + beet greens
1/2 medium onion, chopped
1 tbsp. coconut oil
1 tbsp balsamic vinegar (use flavored, if you have it!)
1 garlic clove, minced
1/4 cup crushed nuts (almonds, peanuts, or cashews)
sprigs of mint
1 cup cooked quinoa
Vinaigrette:
2 tbsp. olive oil
3 tbsp. honey
1 tbsp. balsamic vinegar
sea salt to taste
To make vinaigrette, combine all ingredients and whisk. Set to side.
Cut beet greens at the base of the stem, and wash them thoroughly in a bowl of water. Cut stems from the greens. You won’t be using the stems, so you may refrigerate or freeze. Roughly chop greens. Set to side.
Place beet roots into a sauce pan and add water with 1-2 inches to the top. Boil beets for about 25-40 minutes, until beets are tender. Once finished, strain beets and place on cutting board. Chop beets into diced cuts. Place beets into a bowl and add vinaigrette (warm beets will absorb vinaigrette more).
In a pan on medium heat, add coconut oil. Once warm, add in onion and sauté until translucent. Add garlic, chopped greens, balsamic vinegar and salt. Continue to sauté for 5-7 minutes until greens are wilted. Once finished, add greens to the bowl with beets and vinaigrette. Toss in quinoa and mint. Top with crushed nuts. Enjoy warm or cold!
