Beets or beetroot are the taproot part of the beet plant. The greens and roots have been used for thousands of years as edible plants but also for coloring and medicine. There are many variants of beetroot and the one we eat today appeared in central and eastern Europe in the 16th century – thus borscht!
The most common variant of beetroot is the round dark red one, but there are also yellow and white and even candy-cane-stripped – all natural variants. They are now grown commercially in 31 states with California and New Jersey being two of the largest producers.
They are by far the sweetest tasting vegetables because of their high sugar content. The sweetest variety is often referred to as a sugar beet and is used to make table sugar like sugar cane. It is shaped more like a turnip.
Commercial beet sugar production began in Poland in the 1700s. Around 20% of the world’s sugar comes from beets. Beets are still very popular in European cooking, especially as a base for soups and stews. Beet greens can also be used as an excellent addition to salads or cooked as you would any other greens.
Peak Time: April to July
Average Price: $2.24 per bunch
Tips for Selection and Storage: Look for firm, smooth skin beets with a deep red color that have not been cut. Medium sizes to golf ball size are less likely to be tough and woody tasting. Beets are often sold with the tops attached. Choose beets with fresh looking greens that show no signs of wilt or rotting. To store, cut stems off about two inches from the root. Storing with the stems will make them spoil quicker. Put the unwashed beets in plastic bags and seal. These should keep for two to three weeks in the crisper drawer. After trimming off the stems, you can keep the beet greens stored in the refrigerator for two to three days. They can also be frozen like other greens by flash freezing. Wash and pat dry. Trim and then cut into bite size pieces. Line a half sheet pan with parchment paper and spread greens in a single layer. Freeze until solid (two to three hours). Transfer to a rigid, plastic, airtight container or double freezer bags. Label so you can tell which greens are inside. These will keep well for several months but if you want to freeze them for longer you will have to blanch them which destroys some of the nutrients.
Tips for Preparation: Use vinyl gloves! Beets are a mess — but you don’t have to peel beets raw. Just scrub lightly with a vegetable brush under running water. Beets can be roasted to make the peel slip off. This also caramelizes their natural sugars for a heavenly flavor. They may be served hot or cold, whole or diced. They may be served buttered or flavored with orange, vinegar, or cream. Beets are also used to make great hummus, and other dips, juices, pickles and relishes, soups and stews, salads, salsa and slaws, risotto, for pasta and gnocchi, kababs, and even a natural red velvet cake!
Nutritional Highlights: Beet greens are excellent sources of almost every nutrient and are even more nutrient dense than kale. As with other greens, vitamin K is off the charts so check with your doctor if you are on a blood thinner. Beetroot is also nutrient dense, especially its phytonutrients including the unique phytonutrient betalain only found in the chenopod family of plants — red beetroot, quinoa and the stems of rhubarb and chard. The extraordinary mix of phytonutrient power in beets and beet greens as an antioxidant, anti-inflammatory and detoxifier takes them to a true super food level.
