Veggie of the Month- Beets

SEASONALITY: Although beets can begin to be picked at the end of the summer, they can be stored and eaten with a year-round freshness.

STORAGE: Remove beet greens before storing leaving 1” of stem attached.  Store beets in the refrigerator for up to 3 weeks.  Use beet greens within a few days. Both parts can be refrigerated separately in plastic or Ziploc bags. Add air holes to the beet bag, but keep the leaves airtight

PREPARATION: Rinse and scrub lightly in cold water. Then trim tops and bottoms. Don’t forget to peel your beets.

 COOKING METHODS: Beets can be enjoyed steamed, sautéed, baked, boiled, microwaved, air fried, pickled, as well as eaten raw. Beet greens are best sautéed with oil and seasonings to make a side dish.

TIPS FOR USE: Roast or boil for easy peeling.  Add to salad, soups, or spiralize and use in slaw.  Marinate or pickle for extra flavor. Beets, especially the red variety, stain cutting boards, clothes, and dish towels. It is easier to peel beets after they’ve been cooked by gently rubbing off their skin with a clean towel that you don’t care about staining- or paper towels.

Beets are considered a super source of fiber. Beets are also a great way to get betanin, folate, potassium, magnesium, and vitamin C

Balsamic Roasted Beets

Makes 6 servings

Ingredients

• 3 beets peeled & diced (about 3 cups)
• 1 Tbsp olive oil
• ½ tsp sea salt
• 1 Tbsp balsamic vinegar
• 1 Tbsp honey (maple syrup can be substituted to make recipe vegan)

Instructions

1. Preheat oven to 425 degrees Fahrenheit.
2. Line a large baking sheet with parchment paper
3. Peel and cut beets into ½” cubes.
4. Toss beets with 1 Tbsp olive oil and ½ tsp sea salt.
5. Spread onto the baking sheet in an even layer.
6. Bake for 20 to 30 minutes, or until the beets are soft to the touch, stirring once halfway through.
7. While the beets are roasting, combine the balsamic vinegar and honey in a small bowl.
8. After 30 minutes (or when beets are soft to the touch), remove the beets from the oven
9. Drizzle the honey/vinegar mixture over the beets on the baking sheet.
10. Stir until all the beets are evenly coated.
11. Return to the oven for 10 minutes (until the balsamic/honey mixture coats the beets), stirring once half way through.
12. Remove from the oven and serve warm or store and serve later over your favorite salads.

Nutrition Info: 61 Calories, 9.7g carbs, 1.1g protein, 2.4g fat, 142mg sodium, 2g fiber, 7.5 g sugar

Recipe adapted from: https://joyfoodsunshine.com/roasted-beets/

Connect With Us

Contact Elizabeth Bordoni, NP, CBN, CSOWM, and professionals at Cayuga Center for Healthy Living to help you improve your health through successful, meaningful changes. If you want to lose weight, become more active, or learn to manage stress, we can help you reach your goal. Lifestyle changes can help you feel better and improve your overall health!  Call (607) 252-3590 today.