May Veggie of the Month: Beets
Benefits of Beets:
- High in folate, which is great for reproductive age women and expectant mothers, as well as heart health.
- Rich in copper and manganese (reduce inflammation and promote bone and nerve health)
- Especially helpful for lowering blood pressure in their raw form
- The pigments in beets have been found to reduce inflammation (prevent chronic disease and cancer)
- Help detoxify the liver
Preparation:
Rinse well and gently scrub to remove any dirt. Peel the outer skin. Soaking or simmering the beets first can make them easier to peel. After peeling they are ready to eat raw or ready to be steamed, boiled, or roasted.
Recipes
Crispy Beet Fries with Feta
Ingredients:
- 2 large yellow, red and/or Chioggia beets (1 1/2 pounds), peeled
- 1 tablespoon extra-virgin olive oil
- ¼ teaspoon salt
- ¼ teaspoon ground pepper
- ¼ cup crumbled feta cheese
- 1 tablespoon chopped fresh oregano
- 1 tablespoon chopped fresh parsley
- 1 teaspoon grated lemon zest
Instructions:
- Preheat air fryer to 400°F for 5 minutes. Cut beets into 1/2-inch-thick sticks; toss in a medium bowl with oil, salt and pepper. Working in batches if needed, carefully transfer the beets to the fryer basket; cook, tossing once, until golden brown and crispy, 15 to 20 minutes. Transfer to a serving plate; repeat with remaining beets, if needed.
- Meanwhile, combine feta, oregano, parsley and lemon zest in a small bowl. Spoon over the cooked beets and serve immediately.
Lemon-Herb Roasted Beets
Ingredients:
- 1 1/2 pounds golden or red beets, trimmed and cut into 1-inch pieces or wedges 4 teaspoons extra-virgin olive oil or canola oil
- 2 tablespoons chopped fresh or 2 teaspoons dried herbs, such as marjoram, oregano and/or rosemary
- 1 teaspoon freshly grated lemon zest
- ½ teaspoon salt
- ¼ teaspoon freshly ground pepper
- 1 tablespoon lemon juice, (optional)
Instructions:
- Position rack in lower third of oven; preheat to 450 degrees F.
- Combine oil, herbs, lemon zest, salt and pepper in a large bowl. Add beets; toss to coat with the seasoning mixture.
- Spread the beets evenly on a rimmed baking sheet.
- Roast, stirring once or twice, until the beets are tender and browned, 20 to 25 minutes. Toss the roasted vegetables with lemon juice, if using.
Beet and Goat Cheese Quinoa Patties
Ingredients:
- 1 ½ tablespoons Oil
- 1 cup Quinoa cooked (Alternatively, use Bulgur)
- 1 Potato peeled and boiled
- 1 Beetroot large, peeled and grated
- ¾ cup Spinach chopped
- ½ cup Oats powdered
- 1 teaspoon Ginger Paste
- ½ teaspoon Garlic Paste
- ¼ cup Goat's Cheese or any other cheese of your choice
- Salt to taste
Instructions:
- Smash the potatoes in a bowl and add all the ingredients except Oil. Mix well till combined.
- Take ¼ cup of the mixture and form into a round ball. Lightly flatten it with your palm to make a patty or cutlet. Do the same with the rest of the mixture, and line them on a baking sheet or plate. Refrigerate for 15 minutes.
- Heat oil in a frying pan, and slide in the patties one by one, making sure not to crowd the pan. Cook for 8-10 minutes, and then flip to cook the other side for the same amount of time. Towards the end, increase the flame and crisp them up on both sides.
- Serve warm with a yogurt dip, or roll it up between chapatis.
Roasted Beets with Pesto
Ingredients:
- 5 Medium-sized beets
- 1-2 Tbsp of olive oil
- 2 tsp balsamic vinegar
- Salt to Taste
- Store-bought or homemade pesto
Instructions:
- Preheat oven to 350.
- Clean any dirt or debris off the beets. Leave about 1/4 bit of the stem intact. This will keep the juices contained. Wrap the beets in foil and place on a pan. Alternatively, bake in a pan with a lid.
- Bake for 60-75 minutes. This will depend on the size of the beets. We are just going for a knife easily piercing into the center, but not overly soft. (Baking can be done ahead of time up to a few days.)
- Peel and slice. When the beets cool down, the peels will slip off easily. Slice into 1/4 inch slices. Brush with olive oil, balsamic and a sprinkle of salt.
- Preheat grill to high heat. This usually takes about 15 minutes, let it get good and hot. Place beet slices in a single layer on the grill or in a grill basket (if the beets are small they can slip through the grates).
- Grill about 5 minutes each side or until grilled to your preference.
- Drizzle with Pesto
