BEETS
Beneath the dull, gnarled exterior of these humble root vegetables lie sweet, tender jewels with a buttery flavor and a wealth of nutrients. Cooking the savory greens makes this robust vegetable nutritious from top to bottom.
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- Renowned for their earthy sweetness, beets have the highest sugar content of any vegetable. Nevertheless, they are low in calories, high in fiber, and rich in iron-plus they're full of cancer-fighting beta-carotene and folic acid, which can help prevent birth defects. (Fresh beets are more nutritious, and have less sugar and sodium than canned.) The leafy greens, which can stand in for their botanical cousin Swiss chard (page 31), are even more nutritious than the roots, with double the potassium, folic acid, calcium, and iron.
- At farmers' markets and gourmet grocers you'll likely find gold en, white, and striped beets-called Chioggia, or Candy Cane-alongside the red ones. Look for bunches of firm beets with fresh-looking greens. (Wilted beet greens don't necessarily signal bad beets, but better-looking greens mean more vegetable for your money.) Unless you're planning to chop or grate the beets, choose a uniform-sized bunch so they'll cook in the same amount of time. (Small to medium beets are generally more tender.)
- Leaving an inch of stem attached to the root, cut away the greens and refrigerate the beets and greens in separate plastic bags. Beets will last at least a month, but you should use the greens within three to four days.
- Preparing beets can be a messy business. Roasting or steaming them with their skins on keeps the color from leaching out; the skins slip off easily once cooked. To roast, trim both ends. Drizzle with olive oil and wrap in parchment-lined foil. Roast at 450°F until tender, 1 to 1 1/2 hours depending on size. Let cool slightly, then rub off skins with paper towels. Prepare beet greens as you would Swiss chard, sautéing the chopped stems and leaves in oil with minced garlic.
- Beet Chips p.112
- Marinated Beet Salad p.189
- Pork Tenderloin with Sautéed Beet Greens and Roasted Beets p.271
- Lentils with Ginger, Golden Beets, and Herbs p.278
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