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Beets are a root vegetable that I used to rarely cook with solely because I did not know how to prepare them in interesting ways. I find this to be true for many people. Very few recipes call for them, and rarely are they the main ingredient.
All this said, they are quite easy vegetables to cook with, and they can be a great contributor to a healthy diet. They are good raw, roasted, boiled, or even lacto-fermented. They are also very tasty, so simple salt and black pepperseasoningare often all that's needed.
Strangely, the exact composition of the sugars in raw or cooked red beets isn't available on the USDA Food database, the main database for the composition of common foods.
This means that while we know that they are mainly composed of simple sugars and fiber instead of starch, we don't know for sure the fructose and glucose fractions. We can assume that they contain their fair amount of fructose and are, therefore, similar to many fruits on that matter.
This means that, even though they are a tasty source of non-toxic carbohydrates, they should still be eaten in conservative amounts most of the time. Other than that, they are a great source of folate and manganese, and they contain many antioxidant and anti-inflammatory compounds.
Beeturia
Just as an interesting tidbit, beets have been found to cause beeturia in about 14% of the population. It is noticeable by the pink or red pigmentation found in the urine after consuming them. The non-harmful condition seems more prevalent in iron-deficient or anemic people.
Here is a recipe for a very simple yet tasty salad. Apart from cooking the beets, which take about an hour to cook in the oven, the salad is ready in no time.
It's also an easy way to introduce beets into your diet if they are not already part of it, and hopefully, it will encourage you to make use of themcreativelyin future recipes.
Walnut addition
Walnuts are delicious andnutritiousness, but, As I discussed in my article about nuts and seeds, walnuts are not a great choice when it comes to the composition of the fat in them.
In this recipe, they are used sparingly enough, so they are not a problem at all. In fact, walnuts are used here, like most nuts should be used for good health, sparingly to add taste and texture, not by the handful.
4 medium-sized red beets, stems, and ends were removed;
⅓ cup walnuts, chopped;
2 tablespoon balsamic vinegar;
2 tablespoon extra virgin olive oil;
Sea salt and freshly ground black pepper to taste;
Preparation
Preheat your oven to 400 F. Wrap each individual beet in aluminum foil and place on a baking sheet. Allow roasting in the oven for approximately one hour.
Remove beets from oven and allow to cool. Once cool enough to touch, remove from foil. While still warm, peel the skin off the beets. Plastic gloves might be useful here in order not to stain your hands.
Chop the beets into large chunks. Place in a medium bowl and toss in the remaining ingredients. Allow beets to marinade in the dressing for a few minutes prior to serving.
📖 Recipe
Beet and walnut salad recipe
A simple and quick beet and walnut salad that's paired with an olive oil and balsamic vinegar vinaigrette. A tasty side dish to any main course.
Preheat your oven to 400 F. Wrap each individual beet in aluminum foil and place on a baking sheet. Allow roasting in the oven for approximately one hour.
Remove beets from oven and allow to cool. Once cool enough to touch, remove from foil. While still warm, peel the skin off the beets. Plastic gloves might be useful here in order not to stain your hands.
4 medium-sized red beets
Chop the beets into large chunks. Place in a medium bowl and toss in the remaining ingredients. Allow beets to marinade in the dressing for a few minutes prior to serving.
⅓ cup walnuts, 2 tablespoon balsamic vinegar, 2 tablespoon extra virgin olive oil, Sea salt and freshly ground black pepper to taste
Unwrap the beets and let them cool. Meanwhile, whisk oil, vinegar, mustard, honey, salt and pepper in a small bowl to make dressing. When the beets are cool enough to handle, slip off the skins. Cut into 1/2-inch cubes and place in a large bowl.
Spinach and arugula pack a similar punch, but nitrate supplements don't. A few weeks ago, I wrote about a study that compared the endurance- and health-boosting benefits of beet juice to those of a supplement containing nitrate, the main active ingredient in beet juice.
Radishes: Radishes have a similar crunch and peppery flavor to beets and can be a good substitute in salads or as a garnish. Red cabbage: Red cabbage has a vibrant color and a mild sweetness that can be a good substitute for beets in salads or coleslaw.
Beets are a weekly ritual around here. Usually we boil them and toss them in a sweet sour vinaigrette and keep them in the refrigerator to eat all week. The vinegar in the dressing "pickles" the beets, helping them last longer in the fridge.
How to Store Beet Salad. Cooked beets will last for three to five days in the refrigerator. Store them in an airtight container or heavy-duty aluminum foil for best results. To freeze beets for salad, store them (cubed or whole) in a freezer-safe container or bag for up to eight months.
Beets and beet juice are high in nitrates, substances that turn into nitric oxide inside your body. Your body naturally produces nitric oxide, which is crucial for blood vessel health. Nitric oxide relaxes and widens your arteries, allowing more blood to flow through and significantly lowering blood pressure.
The baseline blood pressure for the group—the average reading taken when everybody was eating and drinking normally - was 133.6 mmHg. On the beetroot diet, this went down to 128.7 mmHg and the garlic gave a similar result (129.3 mmHg).
Beet juice may boost stamina to help you exercise longer, improve blood flow, and help lower blood pressure, some research shows. Why? Beets are rich in natural chemicals called nitrates. Through a chain reaction, your body changes nitrates into nitric oxide, which helps with blood flow and blood pressure.
Extra virgin olive oil adds flavor to the beets and keeps them from burning. Salt + Pepper. Simple seasonings essential to roasted vegetables. Balsamic Vinegar.
Although you cannot do much about the texture, my advice would be to throw in a lot of seasoning. Bring out the flavour of the beets. Season with salt, pepper, spices of your choice, and top it all off with some olive oil. Seasoning is key.
If you don't have beets on hand, you can substitute them with other root vegetables, such as carrots, parsnips, or sweet potatoes. While the flavor and color may differ, these alternatives can still provide a similar texture and nutritional profile.
Most green leafy veggies and some root vegetables are rich in the same nitrates found in beets that support blood pressure, heart health and athletic performance. Top sources of plant nitrates include arugula, basil, celery, collards, lettuce, parsley, radishes, rhubarb, spinach and Swiss chard.
Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.
However, most Americans don't get enough fiber, and beets are a good source of the insoluble type, which helps keep you regular and full longer than beet juice. Raw beets contain more vitamins, minerals and antioxidants than cooked beets (yes, you can eat beets raw!).
A: Yes, you can eat raw beets. They are often served peeled and sliced, but they are safe to eat with the skin on. (15) You can eat raw beets plain or with seasoning. Alternatively, you can add raw beets to a salad for a sweet crunch.
Introduction: My name is Kerri Lueilwitz, I am a courageous, gentle, quaint, thankful, outstanding, brave, vast person who loves writing and wants to share my knowledge and understanding with you.
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