Category Archives: Beets

Red Velvet Soup

2 Tbsp. olive oil
1 onion, chopped
2-3 tsp. minced garlic
6 medium beets, peeled and chopped
2 cups beef stock
salt and pepper, to taste*
1/3 cup fat-free half and half

In a large saucepan over medium heat, sauté garlic and onions in olive oil until soft but not browned. Stir in beets and cook for 1 minute; stir in stock and season with salt and pepper. Bring to a boil, cover, reduce heat and continue
cooking 25 minutes or until beets are tender. Remove from heat and allow to cool. In a food processor or blender container, process soup in batches until smooth. Return soup to saucepan and gently heat through; season with salt
and pepper. Ladle into bowls and garnish by swirling 1 tablespoon cream into each bowl of soup.

*additional salt and pepper not included in analysis
Per 1-cup serving: 120 calories, 6 g fat, 4 g protein, 14 g carbohydrate, 5 g fiber, 270 mg sodium

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Creamy Kale Salad

1 ripe avocado, halved, seed removed
2 TBS white wine vinegar
2 tsp Dijon mustard
3 TBS walnut oil or extra-virgin olive oil
Kosher salt and freshly ground black pepper
1/2 bunch kale (8 oz), stemmed and coarsely chopped
1 small red beet, peeled and thinly sliced
1 sweet, crisp apple, cored and cut into thin wedges
1/2 cup toasted walnuts, chopped

Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth. (It will be thick.) Season with salt and pepper.
Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Season with salt and pepper. Serve immediately.

Oven-Roasted Beets & Garlic

4 large beets, trimmed, peeled and quartered (about 2 cups)
6 garlic cloves, quartered
1 TBS minced thyme
2 tsp olive oil
1/4 cup + 1 TBS orange juice
Directions: Preheat the oven to 375. In a 9×13” baking pan, combine the beets, garlic, half of the thyme and the oil. In a small bowl, combine the orange juice and 2 TBS water; pour over the beets. Cover with foil and roast until tender, 45-50 minutes. Remove the foil; roast 10 minutes longer. Serve, sprinkled with the remaining thyme.

Serves 4 Per serving: 65 calories, 2 g fat, 1 g. protein, 10 g carbohydrates, 43 mg sodium.

Fried Beets ‘n’ Carrots

From Asparagus to Zucchini

2 TBS olive oil
2 TBS cumin seeds
2 medium beets, quartered, sliced 1/4-inch thick
2 medium carrots, sliced 1/4-inch thick
tamari sauce (soy sauce)
(optional) beet tops, fresh spinach, chard or kale
Directions: Heat olive oil in skillet. Add cumin; cook about 1 minute. Add beets and carrots; fry until tender. Remove from heat, sprinkle on a little tamari, and serve. Optional: when beets and carrots are tender, add chopped greens, cover and cook until soft. Toss mixture, sprinkle with tamari, and serve. Makes 2-4 servings.

Roasted Beets

6 whole fresh beets, tops removed
1 Tbsp. olive oil
1 clove garlic, minced
½ Tbsp. dry thyme
Directions: Wash and scrub the beets, but do not skin. Toss all ingredients, making sure beets are well coated. Roast uncovered at 350 degrees for 50-60 minutes, until beets are tender. Let cool and carefully remove the skins. Season to taste with up to ½ tsp. salt or salt substitute and pepper. Serve warm or cold.
Serves 4.

Per serving: 84 calorie, 12.6 g carbohydrate,
3.6 g fat, 3.5 g fiber

Don’t Knock it Till You Try it, Beet Cake

Ingredients
• 4 eggs
• 2 cups sugar
• 1 cup vegetable oil
• 2 cups flour (I used 1 cup white, and 1 cup wheat)
• 2 teaspoons baking powder
• 1 1/2 teaspoons baking soda
• 1 teaspoon cinnamon
• 2 teaspoons vanilla
• 3 cups shredded fresh beets
• 1 cup chopped walnuts
Directions: Heat oven to 350 °, grease and flour 13×9 baking pan. Beat eggs, sugar and oil until light and fluffy. Sift together flour, baking powder, baking soda and cinnamon. Add to egg mixture and mix well. Add vanilla, beets and walnuts. Beat for 1 minute on medium speed. Pour into pan, bake for 45 minutes, or until a pick comes out clean.

Serves 20. Per serving: 190 calories, 5 g fat, 3 g protein, 33 g carbohydrate, 2 g fiber, 180 mg sodium

Beet ‘fries’

Ingredients
Bunch of beets – the Chioggia variety I provided work great, and have beautiful stripes inside
1 clove of crushed garlic
Olive oil
Directions: You can do this with beets alone, or beets and potatoes. Preheat your oven to 375 degrees. Remove leafy green tops from beets (and save!!). Peel beets (or scrub and leave the skin on) and cut into French-fry like sticks. If you’re using potatoes too, wash and dry but don’t peel, and cut into sticks too. Put beets, potatoes and garlic in a bowl and toss with olive oil to coat. Spread out on a baking sheet and sprinkle liberally with salt and bake for 45 minutes, scooping and turning (or otherwise rearranging) once or twice during cooking time with a spatula, until browned on the outside and soft in the middle. Dump onto a platter and pass around while still hot. They are so good and sweet!

Orange-Glazed Beets

Better Homes & Gardens Cook Book
Ingredients

4 medium beets
1 TBS butter
1 TBS brown sugar
1 tsp corn starch
1/4 tsp finely shredded orange peel
1/4 cup orange juice
Directions: Cut off all but 1 inch of fresh beet stems and roots: wash. Do not peel. Cook, covered, in boiling salted water 35 to 45 minutes or until tender. Drain and cool slightly. Slip skins off beets and slice. Meanwhile, melt butter in a medium saucepan. Stir in brown sugar and cornstarch. Stir in orange peel and orange juice. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Stir in cooked beets; heat through.

My favorite way to eat beets is to boil them until tender, then chop them up into 1/4 inch pieces and coat in butter. This is always a family get-together favorite!