Tips for Preparing Beets
Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside.
Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become stained during the cleaning and cooking process, simply rub some lemon juice on them to remove the stain.
Cut beets into quarters leaving 2 inches of tap root and 1 inch of stem on the beets.
The Healthiest Way of Cooking Beets
Cook beets lightly. Studies show beets’ concentration of phytonutrients, such as betalains, is diminished by heat.
We recommend healthy steaming beets for 15 minutes to maximize their nutrition and flavor. Fill the bottom of the steamer with 2 inches of water and bring to a rapid boil Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet.
Prep and Cook Time: 5 minute prep; 15 minute cooking
Ingredients:
- 3 medium beets, about 3″ in diameter
- 1 medium clove garlic, pressed or chopped
- 2 tsp fresh lemon juice
- 1 TBS balsamic vinegar
- 3 TBS extra virgin olive oil
- sea salt and cracked black pepper to taste
Optional:
- 1 TBS balsamic vinegar
- 10 fresh basil leaves, chopped
- 1 TBS chopped dill
- 1 TBS chopped chives
- 2 TBS Feta cheese
Directions:
- Fill the bottom of a steamer with 2 inches of water.
- While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
- Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
- Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
- Peel beets using a paper towel.
- Transfer beets to a bowl and toss with remaining ingredients while they are still hot.
Serves 2
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