Beets are often overlooked by shoppers at the supermarket. According to studying, a nationwide survey commissioned by Dr. Praeger on behalf of VeggieTracker.com revealed that more than a quarter of Americans rated beets as their least favorite vegetable. Only turnips were deemed more hated.
Why are these naturally sweet root vegetables not loved? It could be their earthy odor and flavor, the result of a compound called geosmin, which can be unpleasant to many people, research shows. The peel is where this compound is concentrated, so you might enjoy your beets better after peeling. Although beets are a bit messy and difficult to prepare, the effort is worth it. These root vegetables contain many nutrients and have a variety of health benefits. They are a great addition to any shopping basket.
According to the U.S. Department of Agriculture, one cup of raw beets has 59 calories. It also contains 13 grams of carbohydrates (g), 9 g of sugar, 3.8 grams of dietary fiber, and 2 grams of protein. Department of Agriculture. Beets are also rich in a plant compound known as betalain. According to Cleveland Clinic, this compound has both anti-inflammatory and antioxidant properties. Beets are also a great source of potassium and dietary fiber, which helps maintain a healthy digestive system and heart. They’re also a rich source of folate.
According to the National Institutes of Health, beets are also a rich source of dietary nitrogen. These compounds are transformed into nitric oxygen in the body. This increases blood flow and expands blood vessels. This improved blood flow results in better circulation and enhanced delivery of oxygen and nutrition to the body. It also improves athletic performance and helps with brain function. Researchers published a study in Frontiers in Nutrition in 2021 that found beet juice to act as a natural energy booster. The University of Maine states that even beets’ stems and leaves can be consumed raw or cooked and contain various nutrients, including folate and vitamins C, K, and A.
Beets have many health benefits and are versatile. They can be roasted, pickled, or shred. According to the University of Wisconsin, they can be stored for up to three months. You can buy them already cooked, in jars, canned or packaged steamed, from Melissa’s.
These root vegetables come in various colors, including golden, white, and candy-cane stripes (the latter known as chiogga). They’ll also look good on your plate. Give beets another chance. These sweet and savory recipes will show you what you have been missing (and anyone else who tries it).
Beet “Poke” Bowl with Sesame Ginger Dressing
According to the USDA, radishes are low in calories, with less than 20 per cup. They also contain several types of antioxidants. According to USDA, radishes have a low-calorie count, less than 20 calories per cup. According to an article published in 2019 by the journal Nutrition, they also contain antioxidants.
You can quickly assemble this dish using precooked beets, shredded cabbage, and a bag. Add tofu, edamame, or chickpeas rice to increase the number of proteins.
Four medium beets (red and golden), cubed and steamed.
Half a medium red cabbage, shred (2 cups)
Two medium carrots (rainbow) shaved into thin strips
Slice thinly six medium radishes (table or watermelon).
Two avocados peeled and pitted.
Slice 2 whole scallions
3 cups of cooked brown, white, or chickpea risotto
Tojarshi, furikake, or other seasonings (optional).
2 tbsp light soy sauce
1 tbsp of sesame seed oil
1 tbsp rice vinegar
Honey 1 tsp
1 tsp Dijon mustard
Ginger freshly grated to 2 tsp
One clove of garlic, minced
1In a medium-sized bowl, combine the beets with the cabbage.
2Combine all ingredients for the dressing in a small bowl and whisk together until well combined.
- Drizzle three tablespoons of dressing over the vegetables.
- Let vegetables sit for 30 minutes before tossing them.
- Reserve remaining dressing.
4Divide the rice into four bowls. Add the marinated beets, cabbage, radishes, and avocado slices. Sprinkle the remaining dressing on each bowl and add garnishes if desired.