By Eliza Short, RD, Communications Coordinator for Jackson In Action
Beets are hearty vegetables that grow best in the cool weather of spring and fall. They have many uses in addition to providing an array of health-promoting nutrients. The natural red dyes in beets are used to decorate eggs, and to add coloring to sauces, jams, and jellies. You can even add pureed roasted beets to red velvet cake instead of red food dye! You may read more about the nutrition benefits of beets below.
On Wednesday, June 21st, from 11:30am-12:30pm, join Registered Dietitian Ruth Lahmayer Chipps, MS, RDN, CD, at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring beets. Taste tests and recipes will be provided.
- Beets are a great source of fiber, folate, manganese, potassium, and many other vitamins and minerals.
- Beets have a unique source of phytonutrients called betalains, which contain antioxidant properties!
How to Select:
- Choose small to medium beets with firm, smooth skin and no soft spots or punctures.
- Beets with stems and leaves still attached are best.
How to Store and Eat:
- Store beets, greens and all, in a produce bag in the coldest part of the fridge for up to two weeks.
- Use a vegetable brush to scrub the outside of the beet while running under cool water.
- You can eat the skin of the beet, so there is no need to peel it!
- Beets are great roasted or grilled with olive oil.
- Don’t throw away beet greens! Wash and chop them up to add to a stir fry.
Recipe: Honey Roasted Beets
- 3 Medium Beets
- 2 T Honey
- 1 T Balsamic Vinegar
- 1 T Olive Oil
- 2 tsp Fresh Thyme Leaves (optional)
- Salt and Pepper to taste
Directions: Preheat oven to 400 degrees. Scrub the outside of the beets, and cut off a small amount on both ends. Cut beets into 1 ½“ chunks. Heat the honey slightly to thin, and toss with the remaining ingredients. Combine with beets. Roast in oven for 40 minutes, or until easily pierced with a fork.
References: www.cookinglight.com, womensrunning.competitor.com, www.thekitchn.com, www.whfoods.com, www.foxvalleyfoodie.com