Wednesday, July 20, 2011

Summer Garden Recipe - Beets!!

If you don't have beets in your garden - you can find them in the farmer's market. Growing up I LOVED pickled beets. A fellow beet lover asked me to post the recipe for her, but before I do - let's find out why beets are good for us...
Nutritin and You declares, Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in this plant have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects. states: Beets or beetroots, as they are called, belong to the Chenopodiaceous family. Health benefits of beet roots can be attributed to their richness in nutrients, vitamins and minerals. They are a source of carotenoids and lutein/zeaxanthin. Beets are also rich in dietary fiber, vitamin C, magnesium, iron, copper and phosphorus. Beet is a source of beneficial flavonoids called anthycyanins. They are very low in calories but have the highest sugar content of all vegetables. It is also used to make refined sugar.
Beet fiber helps to reduce cholesterol and triglycerides by increasing the level of HDL. Rich in folate, beets are great for the pregnant women. One cup of raw beets is high in carbohydrates and low in fat. It contains phosphorus, sodium, magnesium, calcium, iron, and potassium, as well as fiber, vitamins A and C, niacin, and biotin. So although it may not fit into a truly low-carb diet, sometimes a vegi has so many health benefits that I don't even care about the carbs.
An article at writes: Not only are beets a great boost to your physical well being and a wonderful source of iron, it has been shown to be an immunity booster and guard against cancer. Additionally just as one learns to appreciate and discover and acquire tastes for various wines or cheeses, beets are one of those overlooked vegetables that once you realize all it beholds, you will cultivate a new appreciation and yes, maybe even love for them!"I have to agree -perhaps you have a disdain for beets. Well, give this recipe a try! None of the other members in my family cared for beets until I made this roasted recipe, which is a great side dish with grilled steak, pork or chicken this summer.

Out of This World Cooked Beets (Serves 6-8)
6 cups of raw, diced beets
Diced onion (1 small or half of large)
3 cloves garlic, minced or pressed
2 T extra virgin olive oil
1 tsp. dry thyme
salt/pepper to taste
2 T. no salt butter cut into pieces (organic preferred)

Directions: Peel beets and dice. Spray 9x9 baking pan with cooking spray, grease with butter, or thinly coat with olive oil. Mix beets, onion and garlic. Spread evenly into pan. Sprinkle with olive oil and seasonings. Bake at 375 degrees uncovered for 25 minutes. Stir in 1/3 c. water, white wine vinegar OR balsamic vinegar. Place chunks of butter on top. Bake 10 min. more. Serve.

To your health!
Rita S.

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