Beets: What to do with them?

These versatile root veggies are one of my favourites!

A classic storage, root veggie, they’re a winter staple.
Beets have been making headlines lately because they may help boost exercise performance. Because of their naturally sweet taste, many kids like them.
However, people often wonder what the heck to do with them. So I’m sharing a couple of my favourite ways to use them.

Grated – Raw

Beets don’t even need to be cooked. Simply wash them, peel off the outer skin, and grate them into a salad.

It doesn’t get any easier than that!

Roasted

When I’m turning on the oven to cook something, I often pop a few beets in at the same time – either for a warm side-dish today, or for chilled as a salad in the future.

1. Wash beets and cut off any long tails or furry top bits.
2. Cut a piece of tin foil large enough to wrap the beet in. Lay it on the counter, shiny side up. Pour a dollop of olive oil in the centre.
3. Roll the beet around in the oil to coat it. Wrap the tin foil tightly around the beet.
4. Repeat for each beet.
5. Place wrapped beets on a cookie tray or in a baking dish.
6. Roast until tender, how long this takes depends on the size of the beets and the heat of your oven – at 350 degrees F it may take as long as 2 hours; at 425 degrees F it may take as short as 45 min.

Kristen Yarker, MSc, RD helps moms and dads support your picky kids to get good nutrition today…and instill a life-long love of healthy eating. After 7 years of moms asking for help with their eating too, Kristen created 40 Days to a Healthier, Happier You women’s weight loss program. Find out more at www.KristenYarker.com

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Glory Bowl

Ingredients:

1 Cup Brown Rice
1/2 Cup Beets
1/2 Cup Carrots
1/2 Cup Sunflower Seeds
1/2 Cup Spinach
1/4 Cup Alfalfa
1 Avocado
1/2 Cup Tofu or Chicken
1/4 Cup Cilantro

Dressing:
1/4 Cup Miso
1 Lime
1/8 Cup Apple Cider Vinegar
1/2 Cup Water
1 Clove Garlic
1 Cup Vegetable Oil
1/3 Cup Tahini
1 Tablespoon Soy Sauce

Directions

1. In small pot, start cooking the brown rice with 2 Cups water and 1 Cup of brown rice.

2.  While Rice is cooking, Grate the raw beets and carrots
3. Finely shred the spinach and dice the avocado.

4. In a blender, blend together the miso, lime juice, vinegar, 1/2 cup of water, garlic, soy sauce and tahini.  Slowly drizzle in the Vegetable oil as it can get too thick.

5. Once your rice is done cooking, layer the ingredients as follows:  Rice, a little of your dressing, Beets, Carrots, Spinach, Avocado, Alfalfa, Chopped Cilantro, Sunflower Seeds, and the rest of your dressing. 

Bright Roasted Veggies

INGREDIENTS

6 beets
6 carrots, peeled and cut in half lengthwise, then quartered
2 tsp extra virgin olive oil
2 Tbsp melted butter
1/4 cup orange juice
Sea salt and ground pepper, to taste
2 Tbsp fresh dill, chopped
   
DIRECTIONS

Preheat oven to 400 degrees Fahrenheit.

Place the beets in a small ovenproof pan with a little water; cover with a lid or foil. Roast for 50 to 60 minutes, depending on the size of the beets.

After about 40 minutes, toss the carrots with the olive oil. Put them in a separate baking pan and roast for 15 to 25 minutes.

When the beets are tender when poked with a fork, remove them from the oven. Cool just enough so you can handle them safely, then cut off the stem ends and slip off the skins. Cut in to bite-sized pieces.

Toss the beets and carrots with the melted butter and the orange juice; add salt and pepper and sprinkle with chopped dill.

Couscous with Spinach, Feta, and Beets

INGREDIENTS

1 large orange, juice and zest only
2/3 cups couscous (or can substitute quinoa)
1/4 cup walnut pieces
6 dried apricots, chopped roughly
4 beets, cooked, peeled, and quartered
1/4 cup cubed feta cheese
2 Tbsp extra virgin olive oil
Juice of 1/2 lemon (or 1 Tbsp of lemon juice)
Sea salt and pepper to taste
2 handfuls of spinach, chopped to desired size

DIRECTIONS

Add orange juice and zest to water and use it to cook couscous or quinoa per package directions. When finished, fluff with fork and allow to cool.

When cool add the walnuts, apricots, beets, and feta.

In a separate bowl, combine olive oil, lemon juice, salt, and pepper. Add dressing to the salad and stir well. When ready to eat, toss in the spinach.

Makes 2 servings.

Roasted Beets with the Greens

INGREDIENTS

1 bunch beets with greens
1/4 cup extra virgin olive oil, divided
2 cloves garlic, minced
2 Tbsp chopped onion
Sea salt and pepper to taste
1 Tbsp wine vinegar (optional)

DIRECTIONS

Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Wash the beets and greens thoroughly, leaving the skins on the roots (it is easier to peel them after roasting, if desired). Cut the greens off the roots, remove any thick stems, tear into 2 to 3 inch pieces, and set aside.

Place the beets in a small baking dish or roasting pan and toss with 2 tablespoons of olive oil. Cover and bake for 45 to 60 minutes, until a knife can slide easily through the largest beet. Once the beets are cool enough to handle, peel if desired and slice.

When the roasted beets are almost done, heat the remaining 2 olive oil in a skillet over medium-low heat. Add the garlic and onion and cook until onion is translucent, about a minute. Add the greens to the skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper. To serve, pile the greens on a plate and top with sliced roasted beets. Optional: drizzle with wine vinegar or add a bit of butter, salt, and pepper to the sliced beets.

Gingered Beets

INGREDIENTS

1 lb beets, scrubbed
3 Tbsp sugar
2 tsp cornstarch
1/2 tsp powdered ginger
1/4 tsp sea salt
2 tsp lemon juice
1/4 cup raisins
2 Tbsp butter

DIRECTIONS

Place washed beets in a large saucepot with enough cold water to cover by about 2 inches. Cover and bring to a boil. Crack lid and reduce heat to a medium boil. Cook for 35 to 45 minutes, depending on size. Beets are fully cooked when they can be easily pierced with the tip of a sharp knife. Drain, reserving 3/4 cup of the cooking liquid.

When the beets are cool enough to handle, peel the beets by rubbing them gently with paper towels. The skin should slip off very easily. Use a paring knife to remove any stubborn skin spots and to cut off the stem and root end. Slice beets.

In a saucepan, combine sugar, cornstarch, ginger, and salt. Blend in 3/4 cup of water from beets and lemon juice. Add raisins. Cook over medium low heat, stirring, until thickened and bubbly. Add butter and sliced beets. Simmer until heated through, about 5 to 10 minutes.

Serves 4.

Gold Borscht

INGREDIENTS

1 Tbsp unsalted butter
1 medium onion, diced
4 large gold beets
4 cups vegetable broth
1 cup whipping cream
3 Tbsp white wine vinegar
1 tsp tumeric

DIRECTIONS

Saute onions in butter for approximately four minutes. Add broth, gold beets, and cream. Simmer for approximately 30 minutes. Add vinegar and tumeric. Pour in blender and puree until smooth.

Optional toppings: sour cream or yogurt, pumpernickel croutons, fresh dill.

Borscht

INGREDIENTS

1 Tbsp butter
1 Tbsp extra virgin olive oil
1/2 medium onion, chopped fine
2 stalks celery, diced small
1 cups shredded green cabbage
3 carrots, peeled and chopped small
3 large beets, peeled and shredded or diced medium
Other vegetables (such as potatoes, beans, corn, turnip, parsnip) if desired, diced
1/4 cup tomato paste
6 cups vegetable broth
2 bay leaves, whole
Sea salt and black pepper to taste
Sour cream

DIRECTIONS

Heat the butter and oil in a large pan over medium heat. Add onions and celery, and cook for 5 minutes until tender.

Add the cabbage, carrots, beets, other vegetables if using, tomato paste, vegetable broth, and bay leaves. Cover pot and cook on very low heat for between 60-90 minutes or until vegetables are tender.

Remove bay leaves. Season with salt and pepper to taste.

Ladle hot borscht into bowls and top with a heaping spoon of sour cream. Serve with crusty bread.

Serves 8.

Roasted Beet and Fennel Salad

INGREDIENTS

2 large beets
1 lb fresh fennel
1 tsp extra virgin olive oil
1/4 tsp sea salt
Black pepper to taste
1/2 tsp ground cumin
1 oz feta

DIRECTIONS

Preheat the oven to 375.

Cut the stem and tip ends off of the beets. Scrub well and wrap in aluminum foil.

Place in the oven and roast for 45 minutes. Remove and let cool. (This may be done in advance and the beets place in the refrigerator overnight.)

Remove the leafy ends from the fennel and any stalk that appear too tough. Slice very thinly.

Place the olive oil in a small skillet over medium heat. Add the sliced fennel and cook, stirring occasionally, for about 15 minutes. Remove and let cool.

Remove the beets from the aluminum foil. The skins will slip off easily after roasting. After they are skinned, cut into 1/2 inch cubes.

Mix together the beets, sautéed fennel, salt, black pepper, ground cumin, and crumbled feta. Chill well.

Summer Beet Salads

To retain the flavour, nutrients, and cancer-fighting benefits of beets, do not overcook them. Don't peel them first, and leave the root and an inch or so of stem to keep them from turning everything bright red. To boil, cook for 20 to 30 minutes, or until tender After cooking, run them under cold water, then peel and slice. To roast them, place beets in a roasting pan and add a little water for steam. Roast in a covered pan at 425 degrees F for 30 to 45 minutes or until the beets are easily pierced with a knife, then trim and slip off the skins under running water and slice or dice.

If you're mixing beets with other vegetables (in a salad, for instance), cook and dress the beets separately and add them last. Their vivid colour will seep into everything else otherwise.

Cooked beets can be stored in the refrigerator for a week or two, and in the freezer for longer than that, all without damage to their taste or nutritional value, so if you cook a big batch on a cool day, you’ll be all set for delicious beets salads during the next heat wave.

Spinach, Goat Feta, & Beet Salad

An easy and sophisticated salad can be made with leftover beets, spinach, and goat feta. Wash the spinach carefully and remove the stems. Chop your cooked beets into cubes or slice them 1cm thick. The goat cheese can be served in slices or crumbled over the salad. Dress with a vinaigrette or a splash of balsamic vinegar and some extra virgin olive oil. Delicious variations on this salad include adding walnuts, green apples, pears, and/or avocado.

Avocado, Beet, & Honeydew Salad

Chop your leftover beets into slices or chunks. Do the same with a ripe (but not overripe) avocado and a similarly ripe honeydew melon. Mix together and squeeze lime juice over the whole thing. Serve chilled. This dish works because each of the three main ingredients is mildly sweet in a different way, and the lime unites the flavours and adds some bite. Throw in some fresh berries for a sweeter, fruitier salad. This is good for breakfast, a snack, or dessert.

Beets with Maple Syrup

INGREDIENTS

8 beets, washed
1/2 cup maple syrup
4 Tbsp butter

DIRECTIONS

Preheat the oven at 350 degrees. Bake the beets for about 45 to 50 minutes, until tender when pierced with a knife.

Remove beets from oven and peel and slice them.

Put beets, butter, maple syrup in a baking dish. Add other seasonings if desired. Mix well. Bake for about 15 minutes and serve hot.

Russian Borscht

INGREDIENTS

6 or 7 beets
2 onions
4 or 5 carrots
1 head cabbage
5 or 6 vegetable bouillon cubes
6 to 8 cups water
1 cup white wine

DIRECTIONS

Grate the beets, onions, carrots, and cabbage. In a large pot over medium heat, dissolve the bouillon cubes in the water. Add the wine and grated vegetables, stir well, and simmer a few hours.

Serve hot with sour cream and rye bread.

Chard and Beet Sautee

INGREDIENTS

1 1/2 lbs red beets (about 3 large)
4 lbs chard
1/4 cup extra virgin olive oil
1 large onion, halved lengthwise, cut thinly crosswise
3/4 cup sliced green onions (about 3)
5 garlic cloves, chopped
2 jalapeno chiles, thinly sliced crosswise with seeds
3 14 1/2-ounce cans diced tomatoes in juice, drained
1 cup plus 2 Tbsp golden raisins
1/4 cup fresh lime juice
1 5 1/2-ounce log soft fresh goat cheese, crumbled
2 Tbsp pine nuts

DIRECTIONS

Fold chard leaves in half lengthwise and cut stalks away from leaves. Cut leaves coarsely into 1-inch pieces. Slice stalks thinly crosswise. Reserve stalks and leaves separately. Cook chopped leaves in large pot of boiling salted water until just tender, about 1 minute. Drain and reserve.

Heat oil in heavy large pot over high heat. Add sliced stalks; sautee until starting to soften, about 8 minutes.

Add onion and next 3 ingredients; sautee 3 minutes. Add drained tomatoes and 1 cup raisins. Reduce heat to medium and simmer until vegetables are soft, stirring occasionally, about 15 minutes.

Add chard leaves to pot; stir to heat through. Remove from heat; add lime juice and stir to blend. Season to taste with salt and pepper. Transfer chard mixture to large platter. Sprinkle with beets, goat cheese, pine nuts, and remaining 2 tablespoons raisins. Serve warm or at room temperature.