Market Fresh Finds: Don’t say beat it to beets

A couple of years ago, I was dining at a fine restaurant and was presented with a beautifully plated steak, along with a delicious golden vegetable on the side. When asked, the server told me that it was a roasted golden beet. Now, I was raised eating boiled red beets, and I liked them, but this dish was so good that I have never gone back to boiling beets.

In a totally unscientific poll of friends and family, it appears that about half of those questioned claim to hate beets, having only tried tasteless canned or boiled beets. If you are one of the beet-haters out there, you owe it to yourself to find some fresh, local beets and give them another try.

Beets come in three basic varieties: red, golden and Chioggia beets, which have concentric red and white rings when sliced. Beets are best when harvested between June and October, so this is a perfect time to give them a try.

Beets have been valued since the Middle Ages for their healthy properties, especially relating to illnesses of the blood. Beets are rich in nitrates, which are converted to nitric acid, a compound that relaxes and dilates blood vessels. Studies indicate eating foods rich in nitrates can improve circulation and possibly lower blood pressure. Beets are also rich in betaine, folate, B-complex vitamins, potassium, iron, manganese, copper and magnesium. 

Beet greens are rich in vitamin C and A and a good source of flavonoid antioxidants. Young beet greens are wonderful in salads, while more mature leaves can be steamed for rich flavor, similar to kale or spinach.

Purchase beets that are firm, with crisp greens. Store unwashed beets and greens separately in plastic bags in your refrigerator crisper, two to three weeks for beets roots and one week for the greens. When preparing beets, wash them in cool running water. If the beets are small, no peeling is necessary. For larger beets the tougher outer skin can be removed with a vegetable peeler. 

Beets can be boiled, roasted, steamed or eaten raw. Roasted beets can be added to salads and pair very well with goat cheese. Borscht is a popular beet soup that is easy to make. Beet greens can be eaten raw in salads, steamed or boiled. My favorite ways to enjoy beets are roasted, and also pickled in salads. Chef Scotty’s roasted beet recipe is the one I use; check the information below to access his recipe.

My quick-pickled beets are so easy to make: Roast five quartered beets for 15 minutes or until almost tender, cool and slice, shred or cut into chunks. Prepare a brine of 1 cup apple cider vinegar, 1/3 cup sugar, 1/3 cup water and 1 tablespoon pickling spice. Bring the brine to a boil, add the beets and return to a boil for five minutes. Store in a closed container such as a canning jar in the refrigerator for up to three months.

Beets can be pickled and canned in a water bath canner, using a tested recipe. For freezing, I roast mine for about 15 minutes, chill and freeze on a baking sheet. They can be stored for up to a year in the freezer, and then popped into a 350-degree oven (still frozen) for about a half-hour to complete the roasting. You can also boil beets until tender, cool, cut and freeze. For canning beets in water, you must process in a pressure canner, following tested methods, like those found at https://nchfp.uga.edu/how/can_04/beets.html.

https://nchfp.uga.edu/how/can_04/beets.html.

So, c’mon — why not give beets another chance?

For additional beet recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163. The FINI Fresh Match program provides help to SNAP consumers to purchase more fruits and vegetables at farmers markets. Find out more at: https://www.clark.wa.gov/public-health/snap-farmers-markets.

Judi Seifert is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation and food safety information visit http://ext100.wsu.edu/clark/?p=1134. Have questions? Call MFP Helpline: 360-397-6060 ext. 5366, or join Facebook discussion group “WSU Home Food Preservers – Clark County.”