Wednesday, February 15, 2017

Why Beets are Tops




The deep red-purple color of a beet root and neon green and vivid red combo on the leaves is sure to delight your senses. Do you realize bold colors are nature’s way of broadcasting beets’ earthy, sweet flavor and nutritional punch? 

I sense your body will be truly grateful whenever you munch on this veggie, because it’s flavorful, simple to prepare, and packed with health promoting benefits.

Read on to learn top reasons why this veggie is so good for you, and tasty ways to serve them to your family and friends. If you already eat beets, perhaps when you read how easy it is to use them, you'll eat them more often.

Beet greens are in the same botanical family as spinach and chard. Key nutrients in beet greens include fat-soluble vitamins A and K, as well as water-soluble vitamin C and vitamin B2. 

Beets are an excellent source of Copper, Fiber, and Folate. Minerals in beet greens include Iron (32% of the RDA), Magnesium, Manganese, Potassium, and Phosphorous. 

Beet greens are an excellent source of calcium and provide 25% of the recommended daily amount (98 milligrams per serving) of magnesium. Beet greens have a higher nutritional score than mustard greens and turnip greens, in that beet greens contain both calcium and magnesium and the other two don’t contain magnesium.

The root part of the beets, whether it's red-violet or orange-yellow contains powerful nutrient compounds or Betalains. These substances function both as antioxidant and anti-inflammatory agents, ones that help prevent heart disease and stroke. 

Beets also work to support liver health, detoxification, immune function, bone health, and blood sugar balance. Read this information if you are diabetic. Then check with your health care provider and review whether Beets are a Good Food Choice for You.

Beets help protect against heart disease, birth defects, inflammation, and oxidative damage. Read this from Dr. Andrew Weil at Stumped by Oxidative Stress?

Beet root is an outstanding source of a key carotenoid, Lutein. Lutein plays an especially important role in eye health, including the health of the retina.

For those who are concerned with high blood pressure, a report of a meta-analysis of 16 trials published in The Journal of Nutrition in 2013 shows that drinking one glass of raw beet root juice a day is enough to significantly reduce blood pressure in patients with high blood pressure, even when drugs had little effect. Reduce Blood Pressure Naturally and  YouTube Video, "Benefits of Beet Root Juice" by Norman Walker provide information for you. 

If you don't know how to juice veggies, see this YouTube Video, "How to Lower Blood Pressure by Juicing Apple, Beets, and Carrot." Fresh beet juice is prepared and sold in some specialty markets and displayed in the refrigerated case of others. Juice bars are springing up all over, because of the increased awareness and demand for fresh squeezed veggie and fruit juices.

Beets are at the forefront of research for cancer prevention and cure. See this article from the National Institute of Health (NIH): Potential Benefits of Red Beetroot Supplementation in Health and Disease. NIH.


How to Prepare Beet Root, Stalk, and Beet Greens




Beets are incredibly versatile, and easy to prepare. Slip on rubber gloves and an apron before you begin to avoid staining your hands or clothing. Use a vegetable scrub brush to scrub the peel well. No need to remove the peel. It's the most nutrient dense area. Use a paring knife to separate the greens from the stalk and root, but do not discard. Any beet juice that remains on your cutting board can be easily removed by running utensils under cold water and washing. If you prefer, apply lemon juice before washing. Do the same with your hands.



Picture Shows Beets from Bottom to Top
beet root, beet stalk (stem) and beet leaves




The greens and stalk can be sautéed as you would spinach, chard, or kale. Add a drop of olive oil to your fry pan. Chop up small chunks of stem (stalk) and cook for 2 minutes until they soften. If oil has been absorbed add a few drops of water or liquid amino's (or low sodium soy sauce) to pan. Then continue cooking fresh beet greens in a matter or 2 or 3 minutes more. 

Eating beets is economical and environmentally savvy. Using the whole beet plant in various ways limits the amount of food you waste and reduces garbage dumped in the landfill. Any scraps that remain can be put into your compost pile.



Note: I always eat organic beet roots and beet greens, because organic means that food isn’t genetically modified or sprayed with toxic chemicals. It also isn’t grown in soil that contains chemical fertilizers.






Chop, dice, shred, or grate raw beets and add them to your favorite salad mix. Some mixed greens already contain baby beet greens, so you're way ahead of the game. Beets taste especially good when you sprinkle on fresh herbs like dill. Bring out beets' natural goodness by sprinkling on lemon or orange juice as well.




Ingredients are All Organic: Romaine, Beets, Red Pepper, Snap Peas, Carrots
with Creamy Bean Herb Dressing


I'm delighted Angela Thompson at Veganangela.com gave me the go-ahead to share a link to her recipe for Vegan Borscht (beet root soup). The Photo is from her too.

Vegan Borscht (Beetroot Soup) - Vegan and Gluten-Free
Serve this Soup Hot or Cold. It's So Good!



Beet roots can also be roasted, pickled, boiled, or steamed. No matter how you cook them, keep cooking time to 15 minutes or less to retain as many nutrients as possible.

My best tip is to eat beets and beet greens often. BEETS ARE TOPS!


Please comment below and if you'd like to, answer one of my questions:

Are you a beet expert or novice? Explain.

What amazing health benefit that comes from eating beet root and beet greens pleases you the most? Did you learn anything that was new?

Don't know about you, but I'm so excited to know that a veggie I LOVE is so healthy for me!


I'm Thrilled this post was Selected as the "Natural Feature" at The Healthy-Happy-Green-and-Natural-Party-Blog-Hop-147

It's Party Time! Healthy, Happy, Green and Natural Party Blog Hop #147

Yahoo. I'm excited this Post was Selected by Mary from The Boonsdocks Blog to Be a Feature at Sweet-Inspiration-Link-Party-45


Picture

This post has been shared at Share-the-Wealth-Sunday-95


This post has been shared at Thursday-Favorite-Things-276


This post has been shared at Sweet-Inspiration-Link-Party-44


This post has been shared at Healthy-Living-Link-Party-100


This post has been shared at Thursday-Favorite-Things-275


This post has been shared at The-Plant-based-Potluck-Party-Link-up-120


This post has been shared at The-Healthy-Happy-Green-and-Natural-Party-Blog-Hop-146

No comments:

Post a Comment