Summer is a wonderful time to try fresh garden variety root vegetables including beets, carrots, radishes and many more. Beets in particular are rich in vitamins and are a valuable source of natural fiber. Dating back to the era of ancient Rome, beets have become indispensable in Russian cuisine. From borscht to “seledka pod shuboi”, beets are the staple ingredient in many traditional Russian dishes.
These days, beets are also a staple ingredient of salads on many gastro pub menus. Organic or heirloom beets come in a variety of colors and sizes and are a fabulous way to dress up an otherwise boring arugula or spinach salad. Beyond color and flavor, beets have some real health benefits that you should consider before snubbing these sweet little gems.
Benefits of Beets
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium and magnesium. Potassium is essential for healthy nerve and muscle function, while magnesium helps your bones, liver, kidneys and pancreas function at their highest capacity. Beets also contain vitamin B which helps reduce the risk of birth defects.
Looking for something that will help detox your body? Beets are your delicious new friends. Beets help break down the toxins that are bound to other molecules and escort them out of your body. Ancient traditions have even credited beets for helping to purify the blood and liver.
Creative Ways to Enjoy Beets
There are many ways to enjoy beets, but our favorite is the roasted beet salad with goat cheese and candied walnuts. Check out the recipe and step-by-step video below:
Roasted Beet Salad
- 1 cup whole walnuts
- 3 tsp real maple syrup
- salt, pepper & olive oil
- 4-5 small beets
- 2 cups arugula
- 1/2 cup of goat cheese
Wash and thoroughly clean beets, getting rid of any excess dirt and cutting off the green stems.
- Preheat over to 375F, wrap individual beets in foil and set on a rack or baking sheet. You can add a dab of olive oil before closing the foil to bring out a richer flavor. Roast in the oven for 45min. Beets should be tender but not raw when given a knife test.
- Chop walnuts and place into a frying pan on medium heat. Add maple syrup and let the walnuts absorb the liquid. Roast for 2-3 minutes and remove from heat. Set aside to cool down and the sugar to harden.
- When beets are ready, let them cool and then unwrap from the foil and peel the skins. This should be a fairly easy process as the skins will glide off the root. Chop into bite size chunks.
Prep the arugula on a place or in a bowl. Add the chopped beets, and bits of goat cheese. Salt and pepper to taste and drizzle with your favorite olive oil.
Prep time: 15min | Cooking time: 45 min | Makes 3-4 servings
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