Beetroot – A Complete Guide 🌱❤️
Beetroot (also called beets) is a vibrant root vegetable prized for its earthy flavor, brilliant color, and health benefits. It can be eaten raw, roasted, boiled, or pickled.
1. Nutritional Benefits (per 1 cup cooked, 136 g)
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Calories: ~60
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Carbohydrates: 13 g
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Fiber: 3–4 g
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Protein: 2 g
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Folate: 37% DV
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Manganese: 22% DV
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Potassium: 13% DV
Benefits:
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Supports heart health (nitrates improve blood flow)
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Rich in antioxidants (betalains)
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Anti-inflammatory properties
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Supports digestion (fiber-rich)
2. Selection Tips
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Choose small to medium beets; they’re sweeter and tender.
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Firm, smooth skin; avoid soft spots or cracks.
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Leaves (beet greens) are edible—bright and crisp is best.
3. Storage
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Refrigerate unwashed beets in a plastic bag for up to 2–3 weeks.
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Beet greens: store separately, use within 2–3 days.
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Can freeze after blanching or roasting.
4. Cooking Methods
1. Roasting:
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Wash and trim, keep skin on.
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Roast at 400°F (200°C) 40–50 minutes until tender.
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Peel after cooking if desired.
2. Boiling:
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Simmer beets whole 30–45 minutes.
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Peel after cooling.
3. Steaming:
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Steam 20–30 minutes until tender.
4. Pickling:
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Cook, peel, and slice beets.
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Soak in vinegar, sugar, salt, and optional spices.
5. Raw:
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Grate into salads or smoothies.
5. Flavor Enhancers
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Citrus (orange or lemon) brightens earthiness
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Fresh herbs (dill, parsley, thyme)
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Garlic, balsamic vinegar, or ginger
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Nuts or cheese (goat cheese, feta) for texture
6. Serving Ideas
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Roasted beet salad with greens
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Pickled beet side dish
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Beet hummus or dip
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Smoothies or juices
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Beet chips (thinly sliced and baked)
🌟 Pro Tips
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Wear gloves when peeling to avoid staining hands
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Don’t overcook—beets lose nutrients if too soft
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Beet juice can stain clothing and surfaces—wipe spills immediately
If you want, I can also provide a list of 5 quick and delicious beet recipes, including roasted, pickled, and smoothie options.