When was the last time you had beets at a meal? Beets have been around for centuries and range in colour from black, burgundy or red, to orange-yellow or ivory.
Beets are a good source of fibre, potassium, iron and folate, a B vitamin that helps prevent birth defects.
Folate is essential to the normal development of the baby's spine, brain and skull, especially during the first four weeks of pregnancy.
When selecting beets, you will know they are fresh if the leaves are in good condition. However, the beet root can still be good even if the leaves are wilted. Medium-sized beets have a fairly reliable texture and well-developed sweetness and flavour. Large beets, on the other hand, can have a woody texture.
To keep beets fresh, separate from the greens by leaving about one inch of the stem attached. Don't trim off the tapered root. Wrap in plastic and keep cold.
When preparing beets, remember that they have a deep natural dye. You might want to cover your work surfaces. Scrub beets with a vegetable brush to get rid of any dirt. Boil, steam or bake whole beets with the peel on, the one inch of stem and tapered root still attached. If beets are trimmed too close, colour and vitamins are lost in the cooking water. Medium sized beets will take about 30 to 35 minutes to cook. After they are cooked, put the beets under cool, running water and slip the peel off with your fingers. Slice or dice and serve. Beet leaves are edible as well. Either steam in a covered steamer for 10 to 15 minutes or until wilted and tender or boil, covered in one half inch of water in a large saucepan for 10 to 15 minutes. Drain and season with salt, pepper and lemon juice.
Beets are most often cooked before they are eaten. However raw grated beets are now being added to salads. Here's a recipe from Anne Lindsay and the Canadian Cancer Society.Fresh Beet and Onion Dip 2 green onions, finely chopped 50 mL (1/4 cup) grated, peeled raw beet 125 mL (1/2 cup) 5% sour cream 125 mL (1/2 cup) Quark or light cream cheese, softened 10 mL (2 tsp) fresh lemon juice 1 mL (1/4 tsp) Each salt and pepper
Yield 300 mL (1-1/4 cups). In a small bowl, combine onions, beet, sour cream, quark, lemon juice and salt and pepper; mix well. Enjoy with raw vegetables or crispy crackers.Written by the Public Health Nutritionists of Saskatchewan and supported by Public Health, Sunrise HealthRegion
