They’re red, they’re delicious, and even our grandparents knew they were super healthy and nutritious for us.  Beets are a popular root vegetable, and if you really don’t like them you need to think again!

Golden Beets

Why are beets good for you?

You may not realize it but beets are a common raw ingredient in the manufacturing of sugar.  They actually have the highest sugar content of all vegetables.   Obviously diabetics and those watching their carbohydrate intake will want to limit how often you eat beets, but most can eat them safely here and there within a managed diet. One cup of beets has about 13g of carbohydrate, which may or may not be an issue for some people watching their diet.

Beets are excellent source of folate, but cooking too long can reduce the folate. They’re also rich in glycine betaine, which helps lower homocysteine levels in the blood. High levels of homocysteine in the blood may be a factor in the development of coronary heart disease, peripheral vascular disease and stroke.

Beets are rich in Niacin (Vitamin B3) Pantohenic Acid (Vitamin B5), pyridoxine (Vitamin B6) and magnesium, copper, manganese and iron.

We here at Being Vegan love beets – and the beet tops!   When cooked, the tops taste a lot like spinach and can be used wherever you use spinach, like in salads and soups. They also have MORE IRON than spinach!  Some research has found beet tops to help prevent osteoporosis and boost the immune system by stimulating the production of white blood cells and certain antibodies. Beet tops are very high in Vitamin C. 100grams gives you 30mg of Vitamin C, which is almost 50% of your RDA. The tops also have carotenoids, flavonoid anti-oxidants and Vitamin A.

Drop your blood pressure

Did you know that beet juice has been known to help lower systolic blood pressure quickly, as in within a couple of hours.  The high nitrate levels in beets convert to nitric oxide which dilates blood vessels and, as a result, lowers blood pressure.

Boost your immune system

Beets are loaded with fiber, as well as Vitamin C which is fantastic to improve the function of your immune system.  Potassium and Manganese can also be found in beets.  These are great for muscles, bones, liver, kidney, and pancreas function.

Cooking with Beets

Eating beets raw can be a challenge.  Sliced raw, they’re hard and not really pleasant.  But if you grate your beets they add a sweet raw flavorful and colorful addition to any salad or wrap.  Beets can be boiled, mashed, pickled, roasted, and even grilled on the barbeque.

How to Roast Beets

BIG TIP: Roasted beets LOVE a little acid, so get your balsamic vinegar ready!   Wash and peel your beets, cutting off the top and the stem.  Slice or cube your beets and toss them in a bowl with olive oil, salt, pepper, and a splash of balsamic vinegar.  Roast them for about 30 minutes.    Once cooked you can eat them hot or cool them and chop them up to add to your salad.  Sliced roasted beets are also fantastic in a sandwich!

Here’s a recipe for roasted golden beets we’re sure you’re going to love.  Golden beets are sweeter than red beets.

Roasted Golden Beets with Dill

Want to learn how to roast beets? This beet recipe is simple and delicious, giving you sweet, soft, flavorful results. Try them as a side dish or load them into your salad, wrap, or even in a sandwich!

00:35
00:10
00:25

cal Calories 282kcal

High fat Total Fat 14g

Low sat-fat Saturated Fat 2g

chol Free Cholesterol 0mg

sodium Sodium 339mg

carbs Total Carbohydrate 35g

Serving size 366g Calories from fat 127kcal Fiber 9g Protein 5g Sugar 26g
2 servings

Ingredients

  • 8 small golden beets
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons olive oil
  • salt and pepper to taste
  • 1 tablespoon fresh dill

Directions

  1. 1. Wash and peel your beets, removing the stem part and the tip.
  2. 2. Slice beets a little smaller than 1/2″ thickness and place in a bowl.
  3. 3. Combine the olive oil and vinegar and salt and pepper in a bowl.
  4. 4. Pour the oil mixture over the beets and toss well.
  5. 5. Lay beet slices on a foil lined baking sheet and bake at 350 for approximately 20-25 minutes.
  6. 6. Remove from the pan and toss with fresh dill and serve.

Tips

  • Add any other herb you like to the oil mixture, such as dried oregano, thyme, or even chives. You can make this recipe with any kind or color of beet.