| Fresh beets, ruby-red, crunchy, and sweet, are an | | | | water. Add lemon juice and a dash of salt, and |
| appetizing addition to your table. If you've been | | | | then bring to a boil. Cover and simmer for about |
| exposed only to canned beets, our fresh beet | | | | 30 to 40 minutes until easily pierced with a knife. |
| recipes will be a revelation. And since beets offer | | | | Drain, and then add cold water to the pan. While |
| a variety of health-improving benefits, we hope | | | | they're warm but not hot, peel the beets (the |
| you'll find one of our recipes to be a great way to | | | | skins should come off easily). Move on to the |
| reintroduce yourself to them. | | | | next step, or store the beets in the refrigerator |
| Beet roots are especially rich in folate, which is | | | | until you're ready. |
| essential for normal tissue growth. In fact, during | | | | Melt butter in saucepan over low heat. Add |
| pregnancy, a woman must get enough folate to | | | | mustard, cinnamon, cloves, and juice and stir for |
| protect her baby against defects of the spinal | | | | several minutes until dissolved. Add honey, salt, |
| column. And betacyanin is the pigment that gives | | | | and pepper. |
| beet roots their vibrant color. Several studies | | | | Cut the cooked beets into cubes, and add to the |
| have shown that this antioxidant is an impressive | | | | sauce. Toss gently, and stir occasionally until beets |
| cancer-fighter. | | | | are heated through. |
| Beet greens are an important edible part of the | | | | Tofu with Beet Greens |
| beet because they are a rich source of calcium | | | | 1 cup baked tofu cubes |
| and potassium. Calcium is a necessary mineral for | | | | 1 lb. beet greens |
| the health of teeth and bones, and not getting | | | | 1 Tbs. olive oil |
| enough can be harmful to health. In fact, | | | | 1 medium onion, chopped |
| according to the American Academy of | | | | 2 cloves garlic, mashed |
| Periodontology, those who get less than 500 | | | | Soy sauce to taste |
| milligrams a day of calcium are about twice as | | | | Wash the beet greens and drain. Then remove |
| likely to have periodontal disease. And, as a part | | | | the stems and shred the leaves. |
| of a reduced-calorie eating plan, calcium has been | | | | Heat the olive oil in a pan. Add the onion and |
| recently shown to help control abdominal fat, | | | | saute until translucent. Add the tofu and cook until |
| which has been linked with higher risks for | | | | the tofu just begins to turn brown. |
| cardiovascular disease. | | | | Add the beet greens and stir fry about 4 |
| Potassium, also abundant in beets, is significant, | | | | minutes. Add the garlic and cook 1 more minute, |
| too. Potassium is an electrolyte. Electrolytes have | | | | or until the greens are cooked. Add soy sauce |
| several functions, but an important one is | | | | and cook for another minute. |
| regulating the metabolism. Although most | | | | Tip: If you don't enjoy tofu, substitute cooked, |
| Americans get more than enough sodium, which is | | | | cubed potatoes, and use salt instead of soy |
| another electrolyte, we may not be getting all the | | | | sauce. |
| potassium we need to keep our electrolytes in | | | | Beet Salad with Cheese and Pine Nuts |
| balance, so eating beets can be a good strategy. | | | | 5 medium beets |
| Recipes | | | | 1 Tb. lemon juice |
| Beet juice, beautiful as it is, will stain almost | | | | 1 bunch beet greens, leaves not longer than about |
| anything it comes in contact with. As you prepare | | | | 8" |
| these recipes, you might want to use an apron, | | | | 3 Tbs. olive oil |
| disposable gloves, and cutting board that can | | | | 2 Tbs. balsamic vinegar |
| easily be washed. If you get beet juice on your | | | | 3/4 tsp. Dijon mustard |
| hands, try washing them with lemon juice to | | | | Freshly ground pepper to taste |
| remove the color. | | | | 1/4 cup toasted pine nuts |
| Roasted Beets | | | | 2 cups arugala |
| Small- to medium-sized beets | | | | 2 scallions, finely chopped |
| Canola oil | | | | 1/4 cup soft goat cheese or feta cheese |
| Dried thyme | | | | Gently wash beets just before cooking. Trim |
| Dried oregano | | | | leaves from beets, leaving about 1 inch of stem. |
| Salt | | | | Put beets in a saucepan and cover with cold |
| Cut off the root and stem ends of the beets, | | | | water. Add lemon juice, and then bring to a boil. |
| and then slice. Toss slices in enough canola oil to | | | | Cover and simmer for about 40 minutes or until |
| coat, and sprinkle with the dried herbs. Spread | | | | easily pierced with a knife. Drain, and add cold |
| slices out on a roasting pan. Roast at 400 degrees | | | | water to the pan. While they're warm but not |
| for about 25 to 30 minutes, or until easily pierced | | | | hot, peel the beets (the skins should come off |
| with a knife. Sprinkle with salt and serve. | | | | easily). Allow beets to cool completely, and then |
| Honey Mustard Beets | | | | cut into cubes. |
| 1 lb. beets | | | | Wash beet greens, remove stems, and chop |
| 1 Tb. lemon juice | | | | leaves into bite sized pieces. Bring a large pot of |
| 2 Tbs. butter | | | | water to boil. Drop greens into boiling water, and |
| 1-1/2 tsp. dry mustard | | | | cook for 30 seconds. Remove greens, place in |
| 1/8 tsp. cinnamon | | | | colander, run cold water over them to stop the |
| Pinch of powdered cloves | | | | cooking process, and allow to drain. When drained, |
| 2 Tbs. orange juice | | | | gently squeeze excess water from greens. |
| 2 Tbs. honey | | | | To a small jar, add olive oil, balsamic vinegar, |
| Salt to taste | | | | mustard, and pepper, and shake well to mix. Put |
| Freshly ground black pepper to taste | | | | beet cubes, beet greens, toasted pine nuts, |
| Gently wash beets just before cooking. Trim | | | | arugala, and scallions into a salad bowl. Pour over |
| leaves from beets, leaving about 1 inch of stem. | | | | the oil and vinegar mixture. Slice cheese thinly, and |
| Put beets in a saucepan and cover with cold | | | | scatter on top of salad. |