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Beet
Beet Recipes
Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.
Health benefits of beets
- Garden beet is very low in calories (contain only 45 kcal/100 g), and contain only small amount of fat. Its nutrition benefits come particularly from fiber, vitamins, minerals, and unique plant derived anti-oxidants.
- The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation, which is otherwise can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.
- Raw beets are an excellent source of folates; contains about 109 mcg/100 g (Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.
- It contains significant amounts of vitamin-C, one of the powerful natural antioxidant, which helps body scavenge deleterious free radicals one of the reasons for cancers development.
- Beet greens (tops) are an excellent source of carotenoids, flavonoid anti-oxidants, and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
- The root is also rich source of niacin (vit.B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese, and magnesium.
- In addition, the root indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.
Preparation and serving methods
The roots as well as their fresh tender green top leaves and stems are also used in the preparation of recipes.
To prepare, gently scrub and wash the roots in clean running water before use in order to remove sand, soil, and dust. Peel the tough outer layer using vegetable peeler. Cut the root into chunks, squares, or thin slices as you may desire.
Here are some serving tips:
Garden-beets are being used in varieties of delicacies.
To prepare, gently scrub and wash the roots in clean running water before use in order to remove sand, soil, and dust. Peel the tough outer layer using vegetable peeler. Cut the root into chunks, squares, or thin slices as you may desire.
Here are some serving tips:
Garden-beets are being used in varieties of delicacies.
- The root may be eaten raw in salads with carrot, radish, cucumber, cabbage etc.
- Steam the small cubes and serve warm with butter as a delicacy.
- Pickled beets are a traditional food of the southern American states.
- Beet juice is a popular health drink.
- In India, the root are eaten boiled in curries with other vegetables such as carrot, potato, tomato etc.
- In Europe,cooked chunks are enjoyed as side dish with added olive oil, vinegar or lemon juice.
- In Eastern Europe, its soup, borscht prepared with added sour cream, is a popular recipe.
Safety profile
Beeturia is a harmless condition of passing red or pink color urine after eating beets and its top greens. The condition can be found in around 10-15% of the population who are genetically unable to break down betacyanin pigment.
Beet greens contain oxalic acid, a naturally occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore; in individuals with known oxalate urinary tract stones are advised to avoid eating excess greens.
Beet greens contain oxalic acid, a naturally occurring substance found in some vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore; in individuals with known oxalate urinary tract stones are advised to avoid eating excess greens.
Beet (Beetroot) History
Beets, botanically-known as Beta vulgaris, are native to the Mediterranean. Although the leaves have been eaten since before written history, the beet root was generally used medicinally and did not become a popular food until French chefs recognized their potential in the 1800's.
Beet powder is used as a coloring agent for many foods. Some frozen pizzas use beet powder to color the tomato sauce.
The most common garden beet is a deep ruby red in color, but yellow, white, and even candy-striped (with red and white concentric circles) are available in specialty markets. Outside the United States, beets are generally referred to as beetroot.
It is estimated that about two-thirds of commercial beet crops end up canned.
Beet powder is used as a coloring agent for many foods. Some frozen pizzas use beet powder to color the tomato sauce.
The most common garden beet is a deep ruby red in color, but yellow, white, and even candy-striped (with red and white concentric circles) are available in specialty markets. Outside the United States, beets are generally referred to as beetroot.
It is estimated that about two-thirds of commercial beet crops end up canned.