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Beet Root in the Kitchen: How to Pick, Cook, and Enjoy Beets
Apr
Come on in, family. Today we’re talking about one of the most colorful roots in the garden: the beet.
Beets are earthy, sweet, and that deep ruby color makes any plate look good. But a lot of folks walk right past them at the store because they’re not sure what to do with them. Let’s fix that. I’ll show you how to pick them, store them, cook them, and enjoy them in simple ways.
What Are Beets?
Beets (Beta vulgaris) are root vegetables. The part most of us know is the round root, but the leafy tops, called beet greens, are good to eat too.
Beets come in a few colors:
- Red beets: the classic. Deep red-purple and earthy.
- Golden beets: yellow-orange, a little milder and sweeter.
- Chioggia (candy cane) beets: pink and white rings inside. Pretty in salads.
People have grown and eaten beets for a very long time, in soups like borscht, in pickles, in salads, and as juice.
What’s in a Beet?
Like other vegetables, beets bring fiber, vitamins, and minerals to your plate, plus the natural plant pigments that give them their color. They also have natural sugars, which is why they taste sweet when you roast them.
Beets also naturally contain nitrates, which is a reason athletes and researchers have taken an interest in beet juice. That’s an area people are still studying, so we’re not going to make promises about it. We’ll keep it in the kitchen.
How to Pick Good Beets
- Firm, not soft. Squeeze gently. A good beet feels solid.
- Smooth skin. Skip ones with deep cuts or soft spots.
- Small to medium size. They’re often more tender than giant ones.
- Fresh greens. If the tops are still on, they should look bright, not wilted.
How to Store Beets
- Cut the greens off, leaving about an inch of stem. Greens pull moisture out of the root.
- Store the roots in a bag in the fridge. They keep for a couple of weeks.
- Store the greens separately, wrapped in a damp towel, and use them within a few days.
How to Cook Beets
Roasted beets (a tea-bar favorite)
- Heat the oven to 400°F.
- Scrub the beets. Leave the skin on.
- Wrap each beet in foil, or put them in a covered baking dish with a splash of water.
- Roast 45 to 60 minutes, until a fork slides in easy.
- Let them cool a bit, then rub the skins off with a paper towel.
- Slice and season with olive oil, a pinch of salt, black pepper, and a squeeze of lemon or orange.
Little nugget: Wear gloves, or rub a little oil on your hands, when you peel cooked beets. That ruby color stains fingers and cutting boards. Lemon juice helps lift it off.
Steamed beets
Peel and cut beets into cubes. Steam 15 to 20 minutes until tender.
Raw, shredded beets
Peel and shred raw beets on a box grater. Toss with shredded carrots, apple, lemon juice, and a little olive oil for a crunchy slaw.
Beet greens
Don’t throw them out! Wash well and sauté with olive oil, garlic, and onion, the same way you’d cook collard greens or spinach. Finish with a splash of vinegar.
Simple Beet Recipes
Beet and citrus salad
- 2 roasted beets, sliced
- 1 orange, peeled and cut in rounds
- A handful of arugula or mixed greens
- A few walnuts or pumpkin seeds
- Olive oil and lemon juice to dress
Lay it out on a plate and enjoy the colors.
Ruby beet smoothie
- 1 small cooked beet (or a handful of shredded raw beet)
- 1 cup frozen berries
- 1 banana
- 1 cup water or plant milk
- A little fresh ginger, if you like
Blend until smooth.
Simple beet juice
If you have a juicer:
- 1 small beet
- 2 carrots
- 1 apple
- A small piece of ginger
- Half a lemon, peeled
Beet juice is strong and earthy. Start with a small glass, and mix it with apple or carrot juice so it’s not too intense. It ain’t rocket science, family. Start small and see what you like.
Quick pickled beets
- Slice cooked beets.
- Warm 1 cup vinegar, 1 cup water, a spoonful of honey, and a pinch of salt.
- Pour over the beets in a clean jar.
- Add a cinnamon chip or a few cloves if you like warm spice.
- Cool, cover, and keep in the fridge. Enjoy within a week or two.
Things to Know Before You Load Up on Beets
- Pink or red pee or stool can happen after eating beets. For many people that’s just the beet color passing through. If you’re not sure whether it’s beets, or it keeps happening, call your doctor.
- Beet juice is concentrated. A whole glass is a lot of beets. Start small.
- If you’re on a special diet, like one your doctor gave you for your kidneys, ask before adding a lot of beets or beet juice.
- If you take medicines, it’s always smart to mention big diet changes, like starting a daily juice, to your doctor or pharmacist.
- Wash well. Beets grow in the dirt. Scrub them and wash the greens in a few changes of water.
Frequently Asked Questions
Do I need to peel beets?
Not always. If you roast them, the skin rubs right off after. For raw beets, peel with a vegetable peeler.
Can I eat beets raw?
Yes. Shred or slice them thin for salads and slaws.
Are beet greens edible?
Yes. Cook them like spinach or collard greens.
How do I get beet stains off my hands?
Lemon juice and a little salt or baking soda help. Wear gloves next time.
Are golden beets different from red beets?
They taste a little milder and sweeter, and they don’t stain as much. Cook them the same way.
Pair Your Beets With a Cup
Beets have earthy, sweet flavor, and they go great with a bright, fruity tea on the side. The Ruby Sunrise Herbal Tea Blend has that same deep red color, with rooibos, hibiscus, apple, orange, and Ceylon cinnamon. For something citrusy, try the Golden Glow Herbal Tea Blend. Or build your own custom herbal tea and choose your own Base, Support, and Flavor.
Come see us at 8110 W Peoria Ave, Ste 103, Peoria, AZ 85345, Tuesday through Friday, 10:30am to 5:30pm, and Saturday, 9am to 2pm. Share this with your family members and loved ones.
Mother nature is your gift to healthy living.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for general education and is not medical advice.
