‘Beet’ the Winter Blues with These Oven-Roasted Beet Recipes
Jan 31, 2024 09:31AM ● By Veronica Hinke
Photo credit: Veronica Hinke
As we get deep into the heart of winter, it becomes
increasingly important to keep immunity strong. Beets top the list of
health-conscious ingredients this season. They are packed full of vitamins B6
and C, plus iron, calcium and magnesium.
Just their bright, warm, crimson hue—perfect for
Valentine’s Day this month—can be a boost during this coldest time of the year.
February is “heart month”, and beets also happen to
be good for heart health because they are high in nitrates, which have been
shown to improve cardiovascular health in several ways, including lowering blood pressure and
increasing blood flow. The nitrates in beets have also been shown to help
improve oxygen uptake, lengthening the time it takes to become fatigued, which
allows people to stay active longer.
These
nutrient-dense root vegetables are also high in fiber, which is great for
digestive health. Plus, they are low in calories and high in antioxidants and anti-inflammatory
agents.
In addition to all their health-promoting
properties, beets are the secret ingredient for making naturally pink-colored
snacks for Barbie-themed parties, which have become popular since the
movie’s release last year. To make Barbie Deviled Eggs, slice hard-boiled eggs
lengthwise, remove the yolks and cover the whites with white wine or Champagne
vinegar in a large container. Place slices of beets in the vinegar with the egg
whites. The beets will turn the egg whites a pretty shade of pink after about an
hour.
While the nutritional benefits of beets are widely
known, it isn’t always as clear how to cook with beets. Simply by roasting them
in a little oil, honey, herbs and spices, beets can become a craveable sandwich
ingredient or guilt-free party spread.
The recipes in this article for Roasted Beet Hummus and
Plant-Based Honey-Roasted Beet-Apricot “Burgers” are easy, delicious options
for eating more beets this year—a good goal to have.
Waste Not
Don’t throw away the beet tops, as they provide a
number of vitamins and minerals including vitamins A, B-6, C and K; riboflavin;
folate; niacin; thiamin; magnesium; copper; calcium; sodium; potassium; iron;
manganese; and phosphorus.
They make an excellent pesto (substitute beet greens
for basil), and they can also be sautéed in a little extra-virgin olive oil (EVOO)
and minced garlic. Toss them lightly in some EVOO and white wine vinegar to
include with the beet burger in place of lettuce.
Golden Beets
The pigments that give beets their bold colors also
have antioxidant properties. Red beets get their color from betacyanins, while
golden beets get their bright yellow-gold hue from betaxanthins.
Golden beets also provide folate, potassium and vitamin
C.
When roasted, golden beets become tender, which
makes them a terrific ingredient for a fresh winter salad. Sliced, roasted
beets also add nutrients and color variety to a vegetable platter.
Roasted Beet Hummus
Beets are packed full of vitamins B6 and C, plus iron, calcium and magnesium. The nitrates in beets have also been shown to help improve oxygen uptake, lengthening the time it takes to be... Read More »
Plant-Based Honey-Roasted Beet-Apricot “Burgers”
February is “heart month”, and beets also happen to be good for heart health because they are high in nitrates, which have been shown to improve cardiovascular health in several ways, inc... Read More »
Veronica Hinke is an author, speaker, journalist, coach and expert on early 20th-century drinking, dining and style. She is the author of The Last Night on the Titanic; Titanic: The Official Cookbook; and Harry Potter: Afternoon Tea Magic. Learn more at VeronicaHinke.com.
