Beets are the often-overlooked root vegetable that’s been making a comeback in kitchens around the world. If you’ve only ever encountered beets in their pickled form at salad bars or as the bane of your childhood dinner plate, it’s time to give these vibrant veggies another chance. Not only are they bursting with earthy sweetness and a striking color, but they’re also nutritional powerhouses that can add a lot of goodness to your diet. We’re diving into the many health benefits of beets, exploring the best ways to cook them, and sharing our favorite nutritious beet recipes that might just make you a beet believer.
10 Health Benefits of Beets
- Rich in Nutrients – Beets are a treasure trove of essential nutrients, including vitamins A, C, and several B vitamins. They’re also packed with minerals like manganese, potassium, magnesium, and iron. These nutrients play crucial roles in maintaining overall health, from boosting your immune system to supporting metabolic functions and improving energy levels.
- High in Antioxidants – One of the standout features of beets is their high antioxidant content, particularly betalains, which give beets their rich red color. Antioxidants help combat oxidative stress and inflammation in the body, reducing the risk of chronic diseases such as heart disease and cancer.
- Supports Heart Health – Beets are known for their ability to lower blood pressure thanks to their high nitrate content. Nitrates are converted into nitric oxide in the body, which helps relax and dilate blood vessels, improving blood flow and reducing hypertension. Regular consumption of beets can significantly contribute to cardiovascular health.
- Enhances Athletic Performance – The nitrates in beets don’t just benefit your heart; they also boost athletic performance. Nitric oxide improves the efficiency of mitochondria, the energy-producing units in your cells. This means better stamina and endurance, making beets a favorite among athletes and fitness enthusiasts.
- Supports Digestive Health – Beets are an excellent source of dietary fiber, which is essential for a healthy digestive system. Fiber helps regulate bowel movements, prevents constipation, and supports the growth of beneficial gut bacteria. Including beets in your diet can promote overall digestive health.
- Anti-Inflammatory Properties – Chronic inflammation is linked to a host of health issues, including arthritis, heart disease, and diabetes. Beets contain anti-inflammatory compounds like betalains and choline, which can help reduce inflammation and alleviate symptoms associated with these conditions.
- Promotes Brain Health – Nitrates in beets improve blood flow to the brain, which can enhance cognitive function and potentially slow the progression of dementia. Improved oxygenation and nutrient delivery to brain cells can boost mental clarity, focus, and overall brain health.
- Detoxifies the Body – Beets support liver function, which is vital for detoxification. Betalains help the liver process toxins and eliminate them from the body, while the fiber content aids in the efficient excretion of waste. Regular consumption of beets can help keep your liver healthy and functioning optimally.
- Supports Healthy Skin – The vitamins and antioxidants in beets are also great for your skin. Vitamin C, in particular, promotes collagen production, which keeps skin firm and youthful. The anti-inflammatory properties of beets can also help reduce skin irritation and redness.
- May Help Combat Cancer – While more research is needed, early studies suggest that the betalains in beets might have anti-cancer properties. These compounds have been shown to reduce tumor cell growth in lab studies, indicating that beets could play a role in cancer prevention.
How to Cook Beets
- Selecting and Storing Beets – When choosing beets, look for firm, smooth-skinned roots with a deep, rich color. Smaller beets tend to be more tender and flavorful than larger ones. Store beets in the refrigerator, preferably in a perforated plastic bag, where they can last for up to two weeks. Keep the greens attached until you’re ready to use them, as they help keep the roots fresh.
- Preparing Beets – Before cooking, rinse beets under cool water to remove any dirt. Cut off the greens, leaving about an inch of stem to prevent the beets from bleeding too much during cooking. Save the beet greens, as they are nutritious and can be cooked like spinach or Swiss chard.
- Roasting Beets – Roasting is a popular method that brings out the natural sweetness of beets. Preheat your oven to 400°F (200°C). Wrap each beet in aluminum foil and place them on a baking sheet. Roast for about 45 minutes to an hour, depending on their size, until they are tender when pierced with a fork. Let them cool, then peel off the skins, which should slide off easily.
- Boiling Beets – Boiling beets is a quick and straightforward method. Place the beets in a large pot and cover with water. Bring to a boil, then reduce the heat and simmer for 30-45 minutes, depending on their size, until tender. Drain and let cool before peeling.
- Steaming Beets – Steaming preserves the nutrients in beets better than boiling. Place the beets in a steamer basket over boiling water. Cover and steam for 30-45 minutes, until tender. Allow to cool before peeling.
- Microwaving Beets – For a speedy option, try microwaving. Place whole, unpeeled beets in a microwave-safe dish with a little water. Cover and microwave on high for 8-10 minutes, turning halfway through. Let them stand for a few minutes before peeling.
- Grating and Eating Raw – Raw beets can add a delightful crunch to salads. Simply peel and grate the beets, then toss them with your favorite salad ingredients. Raw beets have a slightly earthy flavor and a satisfying crisp texture.
- Pickling Beets – Pickling is a great way to preserve beets and add a tangy flavor. Boil or roast the beets first, then slice and immerse them in a mixture of vinegar, water, sugar, and spices. Let them marinate for at least 24 hours in the refrigerator before serving.
19 Beet Recipes You’ll Actually Enjoy
- Roasted Beets | Love & Lemons – The perfect fall side dish, these beets cook up sweet and tender and have a slightly earthy flavor.
- Filling 5-Minute Berry Beet Smoothie | The Natural Nurturer – Thick and creamy, this berry beet smoothie fills you up with peanut butter, Greek yogurt, and plenty of fresh fruit.
- Brilliant Beet Black Bean Dip | Sweet Potato Soul – This easy-to-make beet bean dip is filling and nutritious and has a delicious combination of spices.
- Beet Lemonade Recipe | My Ginger Garlic Kitchen – Tart and sweet, this summery drink is a refreshing solution on a hot day.
- Golden Beet Pastrami Reuben Style Sandwiches | Hot for Food – Looking for a new way to enjoy beets? This sandwich has all the flavors and textures, from sweet and spicy to creamy and crunchy.
- Golden Beet and Arugula Salad | Big Delicious Life – Bursting with color and sweeter than their red cousins, golden beets mild flavor make this salad light and fresh.
- Easy Pickled Beets | Simply Recipes – Yes, you can pickle beets right in your refrigerator. The cider vinegar does all the work and keeps them fresh for days.
- Whipped Feta Beet Dip | Once Upon a Pumpkin – Perfect with some crackers or as part of a crudite, this dip features beets, feta cheese, lemon juice, and a dash of salt.
- Beet Brownies | Self Proclaimed Foodie – Decadent chocolate brownies get a healthy boost of flavor with a roasted beet puree.
- Brown Sugar Glazed Beets | Eating Well – Their natural earthy flavor is balanced by a glaze made with dark brown sugar, orange juice, and butter.
- Beet Salad Dressing | Clean & Delicious – This beet salad dressing is tart but also sweet, and makes a delicious addition to your favorite salad.
- Baked Beet Chips | Foodie Crush – Even though they are baked, these beet chips come out perfectly crispy every time.
- Beet Pickled Eggs | Feel Good Foodie – Enjoy these beet pickled eggs as an appetizer at your next party or slice them up and add them to your salad for a pop of color.
- Classic Borscht Recipe (Beet Soup) | Natasha’s Kitchen – An iconic recipe, borscht is made with beets, potatoes, beans, and carrots.
- Beet Hummus | Waves in the Kitchen – Definitely not your average hummus, beets give it a bright pink color and a little bit of sweetness.
- Beet Salad with Goat Cheese and Balsamic | Love & Lemons – This salad is an explosion of color, with fresh greens, shallots, Granny Smith apples, and red and gold beets.
- Warm Goat Cheese, Beet, and Arugula Sandwiches | Epicurious – A vegetarian sandwich with a satisfying flavor and texture is layered with goat cheese, sliced beets, red onion, and arugula.
- Crispy Beet Fries with Feta | Eating Well – If you’re looking for a substitute for traditional french fries, these crispy beet fries with feta are sure to satisfy your craving.
- Beet, Carrot, and Apple Cake | Fraiche – This beet cake is full of fall flavors with apples, cinnamon, nutmeg, and allspice.
Beets are more than just a colorful addition to your plate—they’re a nutritional goldmine that can benefit your health in numerous ways. Enjoy all that they have to offer with these 19 beet recipes.
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