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Beets, Not Just For Veggie-Burgers! - Miriam Loos 🌞
BEETS AND CARDIOVASCULAR HEALTH
Drinking beet juice or consuming cooked beets may improve cardiovascular function and exercise performance. Throughout various studies, scientists are recognizing the health benefits of beets, especially for athletes due to the naturally occurring nitrates found in beets which increase circulation and improve running time. Muscles perform the same amount but require less oxygen (nitric oxide). Due to these findings, many athletes, such as Mohamed (Mo) Farah (Gold Medalist) competing in the 2012 Summer Olympics drank beet juice rather than Gatorade before events.
Potassium and dietary nitrates found in beets are also shown to reduce hypertension. A reduction in blood pressure is extremely important for avoiding heart disease and stroke. Studies show that drinking just 500ml of beetroot juice a day can significantly reduce high blood pressure.
BEET GREENS NUTRITION
Eat your greens. Your body will thank you! Beet Greens (beetroot leaves) are highly nutritious and healing. Historically, beet leaves were consumed as a green vegetable and used medicinally. Hippocrates, the Father of Medicine, was said to heal wounds with beet leaves as he believed that juice from the leaf bindings helped aid the healing process. As a nutrient-dense vegetable, beet greens (the leaves) are a wonderful source of Calcium, Iron, Vitamin A (beta-carotene), Vitamin C, and Vitamin K. In fact, beet greens have more iron than spinach (a leafy green in the same botanical family)! Beet greens also contain lutein which contributes to eye health.
Studies show that beet greens fight Alzheimer's disease, strengthen bones warding off osteoporosis, and strengthen the immune system. Beet greens are incredibly diverse. They can be added raw to vegetable juice and salads or sautéed.
BEETS IN HONEY
3 tablespoons butter or margarine
2 tablespoons honey
2 tablespoons Dijon-style mustard
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
Salt and freshly ground pepper to taste
2 cups tiny whole beets, cooked
Chopped fresh parsley for garnish
In saucepan blend butter or margarine, honey, mustard, lemon rind and
juice, salt, and pepper to taste. Heat to boiling; add beets and toss until heated
through. Garnish with fresh parsley.
Serves 4
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BEET GREENS FIESOLE
1 pound beet greens, washed and trimmed
2 cloves garlic, minced
3 tablespoons olive oil
Salt and freshly ground pepper to taste
Cook beet greens in salted boiling water until just tender, about 7 minutes.
Drain well, pressing greens to sides of colander or sieve to remove all moisture.
In a medium-size skillet, sauté garlic in olive oil until just brown, about 1
minute. Add beet greens; mix well. Add salt and pepper to taste. Heat greens
through. Serve immediately.
Serves 4
****************************************************************************
ORANGE-GINGER BEETS
1 pound beets, cooked
1 teaspoon grated orange rind
3/4 cup orange juice
teaspoon fresh lemon juice
1 tablespoon cornstarch
2 teaspoons sugar
1 teaspoon grated fresh ginger or 1/2 teaspoon ground ginger
Salt and freshly ground pepper to taste
1 tablespoon butter or margarine
Grated orange rind for garnish
Cut cooked beets in julienne strips; set aside. In small bow! mix orange rind
and juice, lemon juice, cornstarch, sugar, ginger, salt, and pepper to taste. Melt
butter or margarine in saucepan; add orange juice mixture. Stir over medium
heat until mixture boils; reduce heat. Add beets and return to boil again.
Remove and serve with sprinkling of grated orange rind for an extra touch.
Serves 4
********************************************************************
BEET-ONION MEDLEY
2 tablespoons butter or margarine
1 pound beets, cooked
1/4 cup cranberry juice or beet juice
1 cup finely chopped onions
1/4 cup sliced celery
Salt and freshly ground pepper to taste
1 tablespoon minced fresh parsley
1/2 teaspoon dried oregano, crushed
In skillet or saucepan, melt butter or margarine; add beets, juice, onions, and
celery. Cook covered for 12 minutes or until vegetables are tender. Season with
salt and pepper. Just before serving, sprinkle with a mixture of minced parsley
and dried oregano.
Serves 4
***************************************************************************
BEETS A LA CREME
1/4 cup real butter
8 medium beets, cooked
Salt to taste
1 cup heavy cream
Freshly ground pepper to taste
3 tablespoons minced fresh parsley
Cut beets in thick julienne strips, cube, or slice as you prefer. In a large
skillet, melt butter. Add beets and sauté for 2 minutes, stirring to coat beets
evenly with butter. Season with salt; add cream and continue to cook until
reduced to glaze just coating beets. Sprinkle heavily with pepper and parsley.
Serve immediately.
Serves 6
All The Above From " Fresh From The Garden Cookbook" by Miriam B. Loos
https://www.goodreads.com/book/show/1068544.Fresh_from_the_Garden_Cookbook
The more you eat the better you feel, so eat your beets at every meal!!!
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