Light and Luscious: Beets

Recipe from the kitchen of Carol Plotkin, MS, RD and RHL Editorial Advisory Board Member

February is the month for all things red: hearts, roses, chocolate-covered strawberries, and … beets? Beets get their red color from the plant chemical betacyanin, which has been identified as a powerful cancer-fighting agent. Studies have shown that beets increase the level of glutathione in the liver. Glutathione is an important antioxidant that protects cells from damage. The health value of beets also extends to the heart, which makes them a perfect choice for Valentine’s Day. Preliminary studies show that eating beets can cause a significant drop in total cholesterol and triglyceride levels, and an increase in the level of beneficial HDL cholesterol. The love connection doesn’t stop there. Beets are also an excellent source of folate, an essential nutrient for normal tissue growth. It is important for women to eat folate-rich foods when planning to conceive and during pregnancy to prevent neural tube defects in the fetus.

Beets are a good source of many other nutrients, including dietary fiber, vitamin C, and the minerals magnesium, manganese, potassium, and iron. They are low in fat and calories, despite having the highest sugar content of any vegetable. Their full flavor and smooth texture is consistent whether cooking with canned or fresh varieties. Fresh beets have edible greens for an extra nutritional punch. Cook beet greens the same way you would cook spinach or Swiss chard.

Add a little color to your February menu this year!

Beet and Black-Eyed Pea Salad

Serves 8

3 cups canned black-eyed peas, rinsed and drained
1/3 cup rice vinegar
2 tablespoons olive oil
2 tablespoons spicy brown mustard
2 teaspoons sugar
1 teaspoon grated orange rind
½ teaspoon salt
2 ½ pounds beets, stem trimmed to 1” (about 7 cups chopped beets)
¼ cup (1 ounce) crumbled feta cheese
2 tablespoons chopped pecans, toasted
2 tablespoons chopped fresh parsley

Put beets in large pot with stem and root intact to prevent “bleeding.” Cover with water and boil until fork tender, about 30 minutes or until done. Combine vinegar and next five ingredients (vinegar through salt) in a small bowl; stir well with a whisk. Remove beets from water when done and cool. When beets are cool enough to handle, peel and trim the stem and root ends. Chop beets into bite-sized pieces and arrange on serving platter. Top with peas and sprinkle with cheese, pecans, and parsley. Drizzle the vinaigrette over the salad and serve.

Serving Size: 1 cup

Nutritional Information:
Calories 184; Fat 6g; Protein 6g; Cholesterol 3mg; Calcium 127mg; Sodium 400mg; Fiber 8g; Iron 2g; Carbohydrate 28g

Adapted from Cooking Light