Are you skipping out on beets because they seem too complicated to cook? Let me tell you, these little root vegetables are amazing! They’ve got this unique earthy flavor that works in so many dishes. It won’t be wrong to say that these veggies can transform your health and meals.
But I get it—cooking beets for the first time might feel like a mystery. That’s why I’m here to show you how easy it is to make this veggie. In this blog, you’ll learn roasted, salad, and other recipes that are super fun. I’m also sharing top serving tips that will make you look like a cooking pro!
Stick with me—you’ll soon see why this veggie is worth all the hype!
Health Benefits of Beets
Beets are little wonders of nature that are packed with nutrients. They offer incredible health benefits, which is why they are a great addition to any food. You can enjoy better heart functioning, digestion, and memory if you eat beets regularly. Let me explain more:
Lower Blood Pressure
When I first learned about beets and blood pressure, I was amazed! Drinking beet juice regularly can have a noticeable impact. These vegetables contain natural nitrates, which your body turns into nitric oxide. This compound helps relax your blood vessels, improving blood flow and lowering diastolic blood pressure.
In fact, studies show that just one glass of beetroot juice can reduce pressure levels because of the vitamin C content. Similarly, Vitamin B9 in raw beetroots has also shown positive results, but more research is needed here.
Support Heart Health
Beets are a heart’s best friend. These plants are rich in antioxidants, especially betalains, which help reduce inflammation and support your cardiovascular system. These vegetables also lower homocysteine, an amino acid linked to heart disease when levels are too high.
Boost Brain Health
Ever feel like your brain needs a little boost? Beetroot juice might be the answer! It helps improve blood flow to your brain, which is great for staying sharp, especially as we age. This increased blood flow may lower the risk of cognitive decline or dementia.
Helps Digest Food
Golden Detroit variety, commonly known as Golden Beet, is a true champion for our stomachs! They’re loaded with fiber, which is essential for keeping your gut healthy and preventing constipation. Note that a single cup of these vegetables contains around 3.4 grams of dietary fiber. I love how easy they are to include in meals to keep “things” moving smoothly.
Support Detoxification
Did you know beetroot juice is amazing for your liver? They help it produce detoxifying enzymes, which flush out harmful substances. Plus, these vegetables are rich in antioxidants, like Flavonoids, that improve liver function and overall health.
Potential Anti-Cancer Properties
Here’s a fascinating fact: the betalains (pigments) in beet plants may help fight cancer cells. Early studies suggest these pigments have anti-cancer properties, slowing the growth of tumors in some cases. Though research is still ongoing, eating this root veggie will still benefit you. Plus, they’re tasty, so it’s a win-win situation!
Tips for Preparing Beets
Beets are incredibly versatile, but prepping them can feel a bit intimidating. Don’t worry—I’ve got some super easy tips:
- Choose firm raw beets without soft spots. Smaller ones in the crop are usually sweeter.
- Wash the edible part of the beets thoroughly to remove dirt. Whether you grow them in your garden or buy them at the store, remember that clean foods are a must.
- Leave the skins on while cooking. Once they’re boiled or steamed, you can easily peel them off.
- Red beets stain! Wear gloves or rub lemon juice on your hands to clean stains.
- Use your refrigerator. Refrigerate unused beets in an airtight container to keep them chilled and fresh.
Beets are perfect for every season—from hearty winter soups to bright summer platters. Therefore, remember these tips and follow them whenever you want to cook these veggies.
Step-by-Step Guide to Roasting Beets
Roasting beets is one of the easiest ways to bring out their natural sweetness. They become perfectly fork-tender and flavorful in no time. Here’s a delicious roasted beets recipe step by step:
Step 1: Preheat the Oven
The first step to roasting beets is to preheat your oven to 400°F. While the oven heats up, wash the veggies thoroughly to remove dirt. Whether you’re working with large beets or smaller ones, this is super important to get rid of any grit.
Step 2: Wrap and Season
Next, you’ll need to wrap each raw beet in foil. Before you do, drizzle them with olive oil and sprinkle with salt and pepper. This locks in moisture, which is important for smooth peeling. If you’re roasting chunks, you can lay them out on a baking sheet instead.
Step 3: Roast
Pop your beets into the oven and let them bake for 50–55 minutes. The time depends on their size, so check after 45 minutes by poking them with a fork. They should feel soft but not mushy—this is what we call fork tender. When they’re done, let them cool a bit.
Step 4: Peel and Serve
Once the veggies are cool enough to handle, the skins will slide off easily. You can use a paper towel to gently rub them off or just peel them with your hands. Be prepared for some stained fingers, but it’s worth it!
Lastly, cut your cooked beets into slices. Enjoy eating!
3 Best Ways to Serve Roasted Beets
Now that your beets are ready, let’s explore how to use them! Roasted beets are so versatile, and you can pair them with greens, grains, and cheeses. Here are a few ways to turn them into a mouthwatering meal:
Beet and Hummus Dip
Beet and Hummus dip is a crowd-pleaser! Blend roasted veggies with hummus, a squeeze of lemon juice, and your favorite spices. I prefer using it as a spread for sandwiches. It’s a fun way to use up leftover beets to make an exciting dish.
Roasted Beet and Goat Cheese Crostini
This dish is a fancy appetizer that you can easily make at home. Here’s what to do:
- Top slices of toasted bread with whipped goat cheese
- Put some thinly sliced roasted beets
- Then, a drizzle of balsamic vinegar or olive oil.
- Add a sprinkle of ground herbs to finish it off.
Roasted Beet and Quinoa Bowl
If you prefer healthy eating, toss roasted beets into a bowl of quinoa. Then, add some fresh greens and a simple dressing. I also prefer a handful of spinach to make it more nutrient-dense. If you want to make this more flavorful, just sprinkle some feta.
Top Beet Recipes to Try
Beets are so versatile that they work in everything. If you’re wondering where to start, here are some delicious recipes to try.
Classic Borscht Recipe: Delicious Eastern European Soup
This traditional soup from Eastern Europe is a must-try.
- Sauté important ingredients – onions, carrots, and celery in a pot with butter.
- Next, boil the beetroot.
- Add grated or boiled beetroot, cabbage, and other greens.
- Then, pour in broth.
- Season with salt, pepper, and a splash of vinegar for tang.
- Serve it with a dollop of sour cream for the perfect finish.
Canned Beet and Fruit Salad Recipe
If you’re short on time, use canned beets for this quick and easy recipe:
- Slice canned beets and combine them with orange slices.
- Add salt.
- Sprinkle it with olive oil, cinnamon, and a touch of sugar.
- Drizzle with yogurt for a savory taste.
Simple, right?
Conclusion
All in all, beets are a must-have in your kitchen. Whether you roast them or toss them on a salad, they bring their unique flavor. But the best part is their health benefits, which I discussed in detail here. This veggie lowers blood pressure, boosts your brain, and improves heart function.
So, grab some fresh beets, and give them a try today.
