Beets used to be only found in salad bars in canned form, and on European menus, but with the culinary winds changing, this root is now commonly seen in stateside grocery stores everywhere. This root vegetable like its turnip cousin has two parts — the edible root and the edible green leaves.  There are too many varieties to list here, but with more than one type of beet to choose from, why not try one of each if you get the chance. This versatile vegetable can be eaten raw, baked, steamed, pickled, and served as a condiment or alongside soups and entrees.

Availability, Selection, Storage, and Preparation

Beets are available year-round because they thrive in more than 30 states with June through October being their peak season. These roots come in all shapes, sizes, and colors so try a variety to find your favorite.

Young beets, about an inch and a ½-inch diameter are fine textured, tender, and excellent in salads. Medium and large size beets are good for cooking; very large roots are too woody for eating regardless of cooking method. Which ever size of beets you choose, look for smooth, hard, uniformly round beets that are free of cuts and bruises.

It’s best to store beets that have their tops chopped off in individual plastic bags in the coolest part of the refrigerator. These should last up to one week. The greens should be eaten as soon as possible.

Wash and scrub the beets before cooking. Beets peel best after cooking, so be sure to wear disposable gloves to minimize red stains on hands.

Make Beets Part of Your 5 to 9 A Day Plan!

• Season warm beets with margarine, lemon juice and fresh herbs.
• Slice or julienne-cut chilled beets and toss with a vinaigrette dressing.
• Combine with sliced cucumbers; toss with your favorite dressing.
• Bake or microwave for easy cooking that retains juices and flavor.
• Add beets to salads and slaws for added color.

Recipes

Winter Root Vegetable Stew
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Chef Stephen Pyles for Melissa’s World Variety Produce

Ingredients

1½ Tbsp olive oil
8 garlic cloves, chopped
1 cup celery root, peeled and finely diced
1 cup parsnips, peeled and finely diced
1 cup rutabaga, peeled and finely diced
1 small beet, peeled and finely diced
½ cup red wine
3 cups vegetable stock
1 cup water
1 tsp sage, dried
1 tsp thyme, dried
1 tsp oregano, dried
1 Tbsp fresh parsley, chopped

In a large saucepan, heat the olive oil until lightly smoking and add the garlic, onions, carrots, celery root, parsnips, rutabaga, beet, and turnip. Cook the vegetables over high heat, until they are slightly golden, about 4 minutes, stirring occasionally. Deglaze the pan with the red wine and reduce the liquid by half. Add the stock, bring to a simmer, and cover the pan. Cook at a simmer, covered, for about 8 minutes, or until all the vegetables are tender; add more stock as necessary to keep the vegetables covered. Add the sage, thyme, oregano, and parsley. This stew can be made one day ahead and reheated.

Nutritional analysis per serving: Calories 113, Protein 2g, Fat 4g, Percent Calories From Fat 29%, Cholesterol 0mg, Carbohydrates 16g, Fiber 3g, Sodium 387mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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