Many people often think beets are hard and crunchy, and tastes like dirt because of how it looks. Little do they know beets are sweet and super delicious! Beets or beetroots are a kind of vegetable which is mainly the taproot of the beet plants. There are many ways to cook beets and the methods are pretty easy too. They can be eaten boiled, roasted, steamed and even raw. They can be used in salads, soups, in making dips and even in cocktails. It has a natural reddish-pink color which is often used as a non-toxic food color.
Benefits of Eating Beets
Like other vegetables, beets are nutrient-rich and often considered as a superfood. You can eat it raw or cooked retaining the health values and benefits.
Firstly, it is low in calories but will provide you nutrients, including both vitamins and minerals. Secondly, beets will help you to regulate your blood pressure. It contains a high amount of nitrates when are converted to nitric oxide when digested. Nitric oxide dilates blood vessels and drops blood pressure.
Beetroots are a great source of fibers. Fibers are important in maintaining a healthy gut and also in preventing constipation. In addition to all that, beet contains a high content of water. So, they are an excellent addition to any kind of diet as it helps to reduce weight.
Beetroot also decreases the risk of being obese, diabetes and other heart diseases. Beets contain alpha-lipoic acid which is an antioxidant. It helps to lower down the glucose level and increase insulin sensitivity helping the diabetes patients.
To top it all, it also improves your skin, hair and provides energy!
Before you start cooking beets, make sure you pick the right ones. Beets are found in all types of colors, shapes, and sizes. Always pick the beets that are without any bruises or blemishes. Look for medium-sized beets as larger ones are harder to cut and difficult to cook. Try to find beets with greens attached as this is a sign of freshness and avoid wrinkly skin beets as it is a sign of dehydration.
There are many ways of cooking beets, such as boiling beets, steamed beets, and roasted beets.
How to Roast Beets
The best and the easiest way to cook beet by retaining the real flavor is to roast them. A roasted beet has an earthy sweetness which is not found if beets are cooked or boiled. It also makes their peels to strip off easily. Roasting beets are easier than anything else, you just have to put them in the oven. For roasting beets, you’ll need beets, olive oil, foil paper, and baking sheets.
- Choose firm, heavy and medium-sized beets. Cut the greens off if they have them. Wash them nicely and rinse the dirt off the beets.
- After cleaning, put them on an aluminum foil and don’t forget to preheat the oven to 375F. Beets are flexible vegetables and can be roasted from 325 F to 425 F. Arrange beets in a single layer so that they cook perfectly.
- Drizzle the beets with olive oil before you put them in the oven. Grapeseed oil or canola oil will also work. This will help them from not drying out in the oven. It will also coat them and keep them tender.
- Bake for 45 minutes to 2 hours till they are completely roasted.
- Take the beets out of the oven when they are tender. You can check it with forks and understand if they’re roasted or not. Open the foil and let them cool.
- It’s time for the beets to be peeled off. If the beets are cool enough you can start slipping their peels off. You can also use a knife if you want. But rubbing with your fingers will also do as the peels will easily come off.
- Trim both ends off of the beets and transfer it to the plate.
- Rinse the beets with cold water and they’re ready to store.
Here are some additional tips for step 3. You can use plenty of oil if you’re planning to make a salad with roasted beets. Sprinkle salt if you want. It will increase the flavor of the beets. To get evenly roasted beets you can fold the foil and crimp to seal the sides. It will keep them moist retaining the juice and keeping it tender.
However, some factors need to be considered during roasting the beets, such as the size of beets, the number of beets, freshness of the beets as fresh, smaller or medium-sized beets tend to cook faster. Keep checking the beets after 25 minutes. But for larger beets, it might take more than an hour to get roasted.
You can refrigerate roasted beets as a whole or sliced. But make sure to use an airtight container. You can store them up to a week in the fridge then.
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Nutrition Facts of Roasted Beets
Roasted beets are super healthy containing total fat of about only 0.1 gm and 0% cholesterol. It also contains 3% of sodium, carbohydrate, and protein. It contains about 7% of vitamin C and plenty of water in the juice.
How to Eat Roasted Beets
Roasted beets are delicious with creamy white cheese, goat cheese, and feta. They also result in a good combination with roasted walnuts, hazelnuts as well as green herbs like parsley.
You can also eat roasted beets with other fruits and vegetables and in salads using other root vegetables in it, such as carrots, potatoes, turnips and so on. They’ll add extra earthy sweetness in the salad. For some tangy-sweet flavor, you can also add oranges and tomatoes in it.
To wrap up, if you’re a healthy person then you should try roasting beets and taste this heavenly dish. But if you’re not one, then it’s always wise to try new things, so why not roasted beets?
Roasted beets have an incredible amount of food and nutrition value. From proving manganese, vitamins, and minerals, it’ll also prevent heart diseases, diabetes, and obesity. If you’re also planning to lose weight then you must give them a try.
And, if you’re a lazy cook and do not like putting much effort in cooking then do try roasting the beets. This is the easiest method of getting the beets cooked. From using them in the salad to your healthy breakfast, beets will save your day and keep healthy. So keep calm and eat beets!