Adding value to beets

Heather Little-White, PhD, Contributor

The nutritive value of beets has been underrated and you may be alarmed by this vegetable which turns your urine red in what is known as beeturia. The harmless beet, Beta vulgaris, is a member of the spinach family. It was the ancient Romans who cultivated beet for food, eating the green, leafy tops and using the roots for medicinal purposes. Today, white sugar beet produces 40 per cent of the world's refined sugar.

Nutritive value

One medium-size beet is loaded with the following nutrients:

0.5 grams of fat

11 grams carbohydrates

2 grams dietary fibre

1 gram protein and 50 calories.

Beets are rich in potassium and a fair source of vitamin A. Beets are also rich in folic acid and a good source of magnesium, iron and vitamin B6.

Cancer-fighting

The reddish-purple colour of the beet comes from betacyanin, a powerful cancer-fighting anti-oxidant, and is particularly helpful in protecting against colon cancer. The fibrous nature of beet allows for good bowel movement and for lowering cholesterol. Beetroot is also powerful in protecting against heart disease and birth defects.

The greens of beets are more nutritious than beets themselves, as they have twice the amounts of potassium and high amounts of beta carotene, and folic acid to protect against lung cancer.

Value-added

Fresh beets are flavourful and versatile in food preparation. Hardy, rough-looking beets can be used in tasty, creative ways. Around the world, there are several examples of adding value to beets.

Spiced beets: An Indian practice in which beets are simmered in spices like turmeric and black mustard seed.

Red sauerkraut: A German practice which uses beet to make red sauerkraut, combining it with bacon and green cabbage.

Beets and yoghurt: The Lebanese enjoy their steamed beets slathered with a thick, garlicky yoghurt sauce sprinkled with mint.

Side dishes: Beet is used in several side dishes in Eastern Europe, where the beet is highly respected. Beet dishes abound in several forms.

Horseradish-beet: A popular condiment in Poland.

Beet soup: From Ukrainian borscht to a clear, brilliant Polish version with mushroom dumplings.

Pickled beets: An Amish practice, pickled beet is a staple and eaten as a snack.

Beet greens: Mix smaller beet greens into salads. They can be used in place of lettuce. The larger ones can be mixed into stews and steamed with other greens spiced with garlic and peppers.

Raw beets: Provide crunch to salads by grating raw beets and sprinkling over salads.

Beet juice: Blend beets and mix two ounces of their juice with other juices like carrot and apple. Large amounts of beet juice could upset the stomach.

Roasting beets: Roasting beets on the grill or in the oven brings out beets' natural sugar. Mix sliced roasted beets with a touch of garlic for an excellent combination to roasted meats, especially pork and duck.

Brighten colour: The typical way of preparing herbs is by steaming. If by chance the colour fades during cooking, add a small amount of vinegar or lemon juice to brighten. Be careful not to salt as this will bleed beets' colour.

Pickled beets and hard-boiled eggs

6 medium beets

1 medium white onion, sliced

1 tbs black peppercorns

¹/⁴ tsp whole cloves

2 tbs horseradish

3 cups cider vinegar

4 cups water

5 tbs sugar

Hard-boiled eggs

Method

1. Trim all but two inches of stalks of beets. Wash and put in a medium pot, cover with water and boil until soft, about 45 minutes.

2. Drain, pull off stalks, slip off skins, slice beets and place in a large glass jar.

3. Add onion, peppercorns, cloves, horseradish.

4. In a small pot, bring cider vinegar, water and sugar to a boil and pour into jar.

5. Set aside to cool, cover and refrigerate until chilled. Store in refrigerator up to one month.

6. Add shelled hard-cooked eggs to jar at least four hours and up to five days before serving.

Serves 4.