Beets

Beets are very versatile. It`s a vegetable, from which you can make both soup and dessert. And also it has an impressive nutritional profile. Here are some of the benefits:

• beets contain more iodine than any other vegetable or fruit
• they store a lot of other valuable minerals, especially iron, magnesium, potassium, and molybdenum
• they are full of vitamins, mostly vitamin C, group B, P, PP
• they are the third-best food source of betaine after wheat bran and quinoa (betaine is an important nutrient for the prevention of chronic diseases, suppression of malignant tumors; also it helps to maintain liver, heart, and kidney health)

Moreover, beets retain their useful qualities in any form, regardless of the cooking method. 

1 cup of beets contains 58.5 calories; 13 g of carbohydrates, including 9.19 g of sugar and 3.81 g of fiber; 2.19 g of proteins, and 0.23 g of fats.

How to choose beets

Choose small or medium-sized beets weighing around 0.5-1 pound. When it comes to beets bigger is not always better. The larger vegetables could be of forage varieties – pale, tasteless, and sourish. 

Give preference to beets with green tops. The condition of the leaves shows the freshness of the vegetables. And beet tops are also edible and contain healthy nutrients. 

Examine the peel. Young and fresh vegetables have thin and smooth peels without dark spots or traces of rot and mold. 

Also, note the color of the beets. It should be dark red with a hint of purple. The richness of color means that beets contain more valuable betaine. 

In addition to the common red beets, there are other types. For instance, there are golden, choggia (with stricking pink and white spirals), and baby beets.

How to eat beets

You can eat beets both raw and cooked (boiled, steamed, roasted in the oven, baked in the microwave, fried).

The cooking method depends on what dish you are preparing – salad, side dish (frying or roasting them whole or chopped) or soup (frying). Usually, the preferable way of cooking is mentioned in the specific recipe.

Food combinations and seasoning

Beets go well with a lot of products. But here are some highlights:

• soft goat or feta cheese

• fresh or baked apples, and arugula or green salad

• walnuts and dried fruits, especially sweet prunes.

Beets are also a great addition to veal or fish dishes. 

The best seasonings for beets are ground black pepper, coriander, cumin, dill, garlic, ginger, cloves, and sage.