I love going to farm markets at this time of year! Such abundance! The last of the late summer fruits and
vegetables are there, together with the staple foods we associate with
autumn.
One of my favourites among the fall foods are bunch
beets. At this time of the year, they’re
at their best, grown right on the farm, and harvested the same day I buy
them. They’re beautiful to look at
- their deep red roots, stalks, and
leaf veins a perfect counterpoint to the dark glossy green of their leaves –
and every bit of them is not only edible, but tasty too.
When I buy bunch beets, I prepare them for the fridge as
soon as I get home. (Doing so helps to
preserve the nutrients in the greens.)
I start preparing bunch beets by cutting off the greens,
leaving an inch or so of stem at the top of each beet root. I put the greens
and their stems in a sink full of cool water to soak. There can be quite a bit of dirt clinging to bunch
beet leaves, so I soak and rinse them two or three times before draining them
in a colander. Once the greens have drained,
I trim the stems of just below the leaves and package the leaves and stems separately
for the fridge. I put them in cotton
drawstring bags and store them in my vegetable crisper. (If you don’t have cotton drawstring bags,
clean cotton tea towels will work just as well.)
Once the greens have been packaged and stored in the
fridge, the roots get a bath of their own.
Again, I place them in a sink full of cool water and let them sit for a
bit. Once they’ve soaked for a few
minutes, I give them a gentle scrub with a vegetable brush. I blot them dry with a clean tea towel (don’t
do this with your best towels – the beet juice will stain them), put them in a
cotton drawstring bag, and store them in the fridge too.
Beets bring a lot of nutrition to the table. They are a source of folate, manganese,
fiber, potassium, vitamin C, tryptophan, magnesium, iron, phosphorous, and copper, and all or that nutrition comes in 58 calories per cup!
Beets are a
unique source of phytonutrients called betalains. Betanin and vulgaxanthin are
the two best-studied betalains from beets, and both have been shown to provide
antioxidant, anti-inflammatory, and detoxification support. [1]
In recent lab
studies on human tumor cells, betanin pigments from beets have been shown to
lessen tumor cell growth through a number of mechanisms, including inhibition
of pro-inflammatory enzymes (specifically, cyclooxygenase enzymes). The tumor cell types tested in these studies
include tumor cells from colon, stomach, nerve, lung, breast, prostate and
testicular tissue. While lab studies by
themselves are not proof of beets' anti-cancer benefits, the results of these
studies are encouraging researchers to look more closely than ever at the value
of betanins and other betalains in beets for both prevention and treatment of
certain cancer types. [2]
Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the concentration of betalains in the peel and flesh of beets gives you an unexpectedly great opportunity for these health benefits. [3]
There are many, many ways to cook with beets. The leaves can be used in any recipe that calls for kale or chard, or even spinach. The stems can be chopped and added to stir fry or used to add both flavour and colour to stocks. The roots can be boiled, baked, or pickled, and incorporated into countless recipes.
Although you can see these betalain pigments in other foods (like the stems of chard or rhubarb), the concentration of betalains in the peel and flesh of beets gives you an unexpectedly great opportunity for these health benefits. [3]
There are many, many ways to cook with beets. The leaves can be used in any recipe that calls for kale or chard, or even spinach. The stems can be chopped and added to stir fry or used to add both flavour and colour to stocks. The roots can be boiled, baked, or pickled, and incorporated into countless recipes.
Besides being
an excellent source of nutrition, beets are a good choice for my household because
locally grown beets are available here almost year-round. (We do only get the lovely greens of bunch
beets from mid-summer to mid-fall, but beetroots store well and are almost
always available at our local farm markets.)
Buying locally makes good sense to us because locally grown produce is
often more affordable, its purchase supports our local economy, and – because it
does not have to be transported for great distances – its carbon footprint is
much smaller.
Because they
can be grown in a wide range of temperatures, beets take a part in many different
cuisines. They are an important
ingredient in many European and Russian dishes and - perhaps brought
with immigrants to the area - are now an important ingredient in many Middle Eastern
dishes. Beets are also used to add flavour, colour,
and moisture to baked goods. They pair
very well with chocolate.
We don’t eat
as many of beets here as are eaten in Europe, but that’s changing. They are growing in popularity in North
America. A little on line research will
yield you a wealth of recipes for this affordable, healthful ingredient.
Even if you’ve
had beets before and didn’t love them, do look up a recipe or two and give them
a second try. You’ll be surprised by how
versatile this familiar, old fashioned ingredient can be.
