Red Beets

Overview

Beets are a type of root vegetable. Red beets are one of many beet varieties. Other varieties include pink, golden, white, striped, and baby.  Beets are typically available year round but are at their best in late summer/early fall.

Identification

Red beets have a very deep red color. The body of the beet is round, usually between 1.5 to 3 inches in diameter. Beets have a green leafy stem and a root, which looks somewhat like a tail.

Nutrition Info

One cup of sliced, boiled beets have about 75 calories, 2.9g of protein, 16.9g of carbohydrates, 3.4g of fibre, 0.3g of fat, and 13.5g of sugar.

Beets are rich in vitamins C, A, and folate. They are also a good source of minerals including calcium, magnesium, phosphorus, and potassium.

Selection

You’ll find beets in the produce section of the supermarket.  Look for beets that are very hard, round, smooth, and have a deep color and an unblemished surface. Select beets that are no larger than 3 inches in diameter; with most varieties, beets larger than 3 inches may become tough and fibrous. The ideal size for beets is around 1.5 inches.

Fresh beets are usually sold in bunches and should have the greens attached. Fresh beets should also have 1 to 2 inches of root end, which looks like a thin tail.

Do not buy beets with wilted, browning leaves—the leafy greens indicate the freshness of the beets. If the greens have been trimmed, look for bunches with at least 2 inches of stem still attached.

Storage

First, cut the greens from the beets as soon as you get home from the supermarket, leaving 1 to 2 inches of stem attached. Store them in the fridge for up to 10 days. If the beets turn soft, they are no longer good to eat.

Note: Beet greens can be eaten as well! They should be washed and cooked on the day you buy them, as they do not keep well. If you choose to store them overnight, keep them in an airtight container in the refrigerator.

Preparation

Begin by cutting off the greens and tail. Reserve the greens, as they may also be eaten. Beet greens are easily prepared by steaming until barely wilted.

Once the beets are clean you can prepare them using your method of choice. Here are two options :

Option 1. Roasting: Wrap the beets in tin foil individually (as you would a white potato). Cook them in a pre-heated 400F oven until tender —about 45 minutes. You’ll know they are ready when you can easily poke holes in them with a fork. Once cooked, briefly run the tin foil under water (to cool it slightly) and then unwrap the beets. The skins will slip right off. Once you are done removing the skins, cut them in slices or quarters for use in a recipe, or eat them as is.

Option 2. Boiling: Clean and prepare the beets, leaving about 1 inch of the stem and the root end intact to keep the beets from “bleeding” into the cooking water. Rinse the beets well and place them in a pot of salted boiling water.  Lower the heat to simmer, then cover and cook for approximately 45 – 60 minutes, or until the beets are tender when poked with a fork. Once they are fork-tender, let them cool just enough to handle, then slip off their skins using your fingers or a vegetable peeler.

Note: When working with red beets, be prepared for red stains on your hands and countertops. Because the color is difficult to remove from wood or plastic surfaces, you may want to work on waxed paper and wear gloves. Also, because red beets contain pigments called betalains, eating them can sometimes lead to red or pink coloured urine. This is called Beeturia and is completely harmless.

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