Pickled, marinated, roasted, even raw… I love beets in any way, shape, or form you can imagine. For many people, their only awareness of how to consume beets is from a can. But trust me, eating fresh beets offers a whole different culinary experience, and is definitely a tasty treat.
Growing up in my village of Thermo, Greece, we liked them presented in their simplest and most delicious form. Harvested fresh from the garden, we’d boil them up, slice them, then toss in a little olive oil, vinegar, (or lemon depending our mood or what we had handy), and finish by mix in some minced garlic, salt, and pepper.
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The Beet Goes On…
Beets have been around since ancient times, and permeate history. The earliest signs of cultivation trace back to approximately 4,000 years ago in the Mediterranean. During that time, people ate only the leaves of the beets, while the root was generally believed to be of great medicinal value.
It wasn’t until the 16th century that the root of the beet was first recorded as being cultivated for consumption in either Italy or Germany.
However, it wasn’t until two centuries later, when French chefs adopted the idea that it was a vegetable that could not only heal but be enjoyed, and its popularity skyrocketed.
According to legend, beets were also considered to be a favorite among several of the Greek Gods. It has been said that Aphrodite, the goddess of love, ate beets to enhance her beauty.
Historically, beets have been considered an aphrodisiac in many cultures, with some of the lore being that if a man and a woman ate from the same beet, they were destined to fall in love. Ancient Romans believed that beets, and their juice, promoted amorous feelings.
Beeting the Odds
Beets are bulbs that can be found growing all around the world, though they grow optimally in deep fertile soils with good drainage.
Whilst beets are sun-loving vegetables that grow well in full or partial sunlight, they don’t particularly like extreme heat – nothing more than 85ºF.
While they can be grown in my homeland of Greece, they are only found on a large scale on the plains of Thessalía, Makedonía, and Thráki, yielding sweeter and more tender crops during their peak period, from June to October.
Beets also grow well in cooler climates, and at higher altitudes. In Costa Rica, beets are considered an important vegetable, and found throughout markets in urban and rural settings.
The dominant producing country in Europe is Poland, though a popular vegetable throughout all of Europe.
Taking a Beet
Beets are one of the hot new ‘superfoods,’ and are experiencing a culinary revival, being rediscovered by some, and for others discovered for the first time. These rich, ruby gems are nutrient-dense, and backed by research showing they can be helpful in reducing blood pressure, improving blood circulation, and even cognitive function.
Recent studies also seem to indicate that beets can do everything from strengthen immunity to boosting athletic performance. As a result of the increasingly high demand for the now trendy beet, they have become, in some parts of the country, quite pricey, a simple matter of supply and demand.
As a vibrant and colorful vegetable, beets are loaded with vitamins and minerals including potassium, sodium, iron, folate, phosphorus, magnesium, calcium, vitamin C, and B vitamins including thiamin, niacin and riboflavin.
Beets are also rich in antioxidants, getting their deep color from one known as betalain, giving beets their deep pigmented hue, which has potent anti-inflammatory properties. They are a great source of fiber and contain phytochemical compounds, which have protective properties.
Don’t Forget the Greens
Before tossing them into the garbage can, or down the disposal, fight that temptation and hold onto those precious greens – the tops of the beets.
They contain beta-carotene, lutein, and zeaxanthin, all of which are important for eye health.
While often overlooked, beet greens are some of the most nutrient-rich greens around, containing more antioxidants and other phytonutrients than the bulbous roots from which they grow.
They are also higher in iron than spinach, one of their main competitors.
Just Beet It…
No matter which way you slice it (or dice it, or shave it), beets are incredibly versatile in a culinary setting…
In a Salad: I love a simple salad with beets. It’s great for both family dinners, and entertaining because beets are so vibrant in appearance. Though I prefer roasted, shaved raw beets lend a beautiful crunchy texture and earthy sweetness to salads.
However, my go-to recipe for Patzaria Salata (Beet Salad) includes a mix of roasted beets, salad greens, manouri cheese (a 100% sheep’s milk cheese), and walnuts, all of which are then tossed with a vinaigrette made with olive oil and red wine vinegar.
It’s worth noting that the key to roasting the beets is to take it slow. Place them on parchment paper on top of tinfoil, drizzle with olive oil, and then wrap them up into neat little bundles and cook for an hour or so in a hot 425ºF oven.
I also love salt-roasting them, which I do by placing a layer of salt on the bottom of a pan, coating the beets in olive oil, and then covering the entire pan with foil. The result is a lightly seasoned and perfectly roasted bulb.
Pickled Beets: If you haven’t tried making them, pickling beets is fun, easy, and tasty.
In general, you’re taking freshly cooked beets, reserving some of the water they were boiled in, and then adding a simple brine of pickling salt, sugar and white vinegar (or, if you’re not partial to the taste of white vinegar, you can use red wine, rice wine, or cider vinegar), along with any spices you like.
Made Into a Soup: There are a variety of ways of making a beet soup, some creamy, some savory, whatever suits your taste.
A classic beet soup is a blended mix of roasted beets, potato or parsnip (a starchy vegetable), onion, garlic, a squeeze of lemon along with a bit of zest, some salt and pepper. I like finishing the soup off with a nice dollop of Greek yogurt, sprinkled with some dill for garnish.
And for those wondering what the basic difference is between a beet soup and borscht — borscht has a specific flavor profile which often includes cabbage, potatoes, and meat (usually beef or pork, but sometimes chicken or lamb).
Drink Up/Beet Juice: Beet juice can be a refreshing, energizing, immune-boosting drink. It can also aid in facilitate weight loss, and help the body rid itself of toxins. There are infinite number of ways to add variety to this blended drink.
What I like to include is peeled raw beets with carrots, apple, lemon juice, ginger, and water as needed, which helps the blend achieve the exact consistency I like.
While there are no official guidelines on what a recommended daily intake of beet juice would be, a cup a day, or 8-ish ounces of juice, has been shown to be helpful in lowering (in some people) blood pressure.
Beet the Clock
There is no doubt that beets can take a long time to cook, but there is a certain way of beating the clock: enter the pressure cooker. What can be an hour-long process can be reduced to a short 15 minutes, and the result is tender, flavorful beets that can’t be beat.
We Got the Beet
I realize that some people have a bit of hesitation when it comes to eating beets. People can dislike them for a variety of reasons including the texture, and the distinct taste, which is sometimes described as earthy.
That said, I am absolutely convinced that with the right ingredients, paired with some simple cooking techniques, those who may not have been fond of them will find their hearts and stomachs skipping a beat for beets!
All photo credits are Chef Loi
