Adding color to your meals is not only aesthetically pleasing but also a sign of lots of cancer fighting nutrients called phytonutrients. The characteristic red color of beets is betacyanin, a pigment of the anthocyanin family which is one of these phytonutrients. This fleshy root is believed to have originated in North Africa and were first cultivated in the United States around the 19th century. Here are some buying, serving, nutrition, and storing information.
Buying
Choose firm, smooth-skinned beets with a deep red color and no signs of spots or bruises. Keep beets relatively the same size for even cooking. Avoid very large beets since they may be very fibrous. The quality of the leaves are not an indication of the quality of the of the root, however if you are planning on using the leaves choose tender and a healthy green color.
Serving Ideas
Beets can be eaten raw, cooked, canned, or pickled. Raw they can be sliced or grated and put into salads. Make sure to wash them thoroughly however taking care not to bruise them. Try steaming beets until tender and soft about 30-60 minutes. Run a thin stream of cold water over the beet and if the peel detaches easily then it’s cooked. Avoid piercing with a fork since this will cause bleeding and a loss of color during cooking. The color can be restored using an acid like lemon juice or vinegar. They can be eaten cold or warm. Add them to a sauté, salad or soup, or you can eat them as a healthy snack served with a vinaigrette. The leaves are delicious cooked and can be prepared just like spinach or Swiss chard.
Nutrition
Beets are an excellent source of potassium and vitamin A, a good source of vitamin C, magnesium, and riboflavin. They also contain iron, copper, calcium, thiamine, vitamin B6, folic acid, zinc, and niacin.
Storing
Fresh beets that still have their roots and their leaves will keep for 2-4 weeks in the refrigerator or in a cool (32 F) and humid (90-95%) place. Unwashed leaves will stay fresh for 3-5 days in the refrigerator when stored in a perforated plastic bag.
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