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Beet greens are the leaves of the beet plant and can be enjoyed either cooked or raw. This is a simple sautéed beet greens recipe that is easy to prepare for a side dish to any meal.
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While many vegetable gardeners grow beets for their roots, the tops are a delicious bonus harvest. The foliage is high in fiber, and a great source of vitamins A, C, and K, as well as minerals like potassium and magnesium.
Beet greens can be gathered at any time from baby leaf stage or more mature at around 5-inches tall. If you are growing beets for the roots, you can snip a stalk or two from each beet plant without compromising the root growth.
Harvest the entire plant once the root is around 2-inches in diameter. To avoid damaging the greens, use a digging fork to loosen the soil under the beets, and then gently pull the roots out of the ground.
Separate the beets from the tops, leaving about 1 inch of stem attached to the root to help prevent bleeding. You can store freshly harvested beetroots in the refrigerator crisper drawer for about a week, or store them in a root cellar or cool basem*nt for several months.
Wrap the greens in a damp paper towel, and store in a plastic bag in the refrigerator for several days. To keep greens fresh longer, place the cut ends in a jar of water, and store in the refrigerator. Replace the water every few days, and use within a week for the best flavor.
How to Make Sautéed Beet Greens
My favorite way to use beet greens is to pan-fry the leaves in a little olive oil and season to taste. You can use any type of greens for this recipe including spinach, Swiss chard, kale, collard greens, or any combination of greens you may have on hand.
The full recipe can be found at the bottom of this article, but here are the steps to sautéing beet greens:
Step 1: Prepare the Greens
Rinse the beet greens well under clean running water to remove dirt and hitchhikers. Sort through and eliminate any foliage that is damaged, wilted, or badly eaten by pests.
Remove stems, slice, and set aside. Leave the foliage whole, or cut into pieces. The easiest way to do this is to stack a bunch of leaves, then roll them lengthwise into a cylinder, then slice the roll into ribbons from one end to the other. You can then chop them further into smaller pieces, or leave them in rustic strips.
Step 2: Cook the Greens
Heat the olive oil a skillet over medium heat. Add the minced garlic, cut beet stems, and red pepper flakes, and sauté until the garlic and stems have softened slightly.
Add the beet greens, and toss to combine. Add enough water to prevent sticking, and continue stirring until the water evaporates, and the greens are wilted. Season to taste with salt and pepper.
Enjoy sautéed beet greens as a side dish topped with a little grated Parmesan cheese. You can also toss the greens with pasta, or stuff them into an omelet. Refrigerate leftovers in an airtight container, and use within a few days.
Beet greens are the leaves of the beet plant and can be enjoyed either cooked or raw. This is a simple sautéed beet greens recipe that is easy to prepare for a side dish to any meal.
freshly grated Parmesan cheese optional for flavor
Instructions
Rinse the beet greens well under running water. Remove stems and slice thin. Leave the foliage whole, or cut into rustic pieces.
Heat the olive oil a skillet over medium heat.
Once the oil is hot, add the garlic, red pepper flakes, and cut beet stems. Sauté until the garlic and stems have softened slightly, about 2 minutes.
Add the beet greens, and toss to combine. Add enough water to prevent sticking, and continue sautéing about 5 minutes longer, or until the greens are wilted and the water evaporates.
Season to taste with salt, pepper, and freshly grated Parmesan cheese. Serve warm as a side dish. Refrigerate leftovers and use within a few days.
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On their own, sautéed beet greens are a delicious side dish. I like to dress them up with a big squeeze of lemon, golden raisins, and toasted walnuts. The raisins bring out the greens' sweetness, and the walnuts add a delicious crunch.
Acidity can really bring a pleasant flavor out of bitter greens. If they're being used for a salad, it's good to add a vinaigrette with plenty of acidity to brighten it up. If you are sauteing, add some vinegar or citrus to the greens to finish them off.
Beet greens are some of the most nutrient-rich greens around, containing more antioxidants and other phytonutrients than the bulbous roots themselves, according to Jo Robinson, author of Eating On The Wild Side. In terms of general health benefits, beet greens are right up there with kale.
As far as we're concerned, when it comes to what to do with beetroot leaves, the answer is obvious! Stem the tide of waste by eating your beetroot stalks! Beetroot stalks are very much edible and can be eaten raw or cooked.
Beet greens contain plenty of nitrates, which help lower blood pressure. Nitrates also improve oxygen levels in the body, which enhance exercise performance and athletic ability. Beet greens also help fight inflammation, improve digestive health, support brain health and contain anti-cancer properties.
You can eat beet greens raw or cooked. No matter how you choose to chow down, you could enjoy health perks like a stronger immune system, healthier teeth, and a healthier digestive tract.
The roasted beets are wonderful on their own, seasoned simply with salt and pepper, or dressed up more with citrus juice, herbs, or balsamic vinegar. Serve them with any weeknight dinner, or add them to a holiday meal. These oven roasted beets keep well for days in the fridge, so they're great for making ahead.
Fight bitterness with other flavors like sweetness and spice. Cook bitter greens with bacon or sausage, pump up the garlic, throw in something spicy, or add a sweet element, like roasted squash or dried fruit.
Beet greens spoil at a faster rate than the root, so keeping them attached decreases the overall life span. Cut off the greens, leaving about 1 inch of the stem—now your fresh beets are ready for storage. 1. Place beets in a sealable plastic bag.
Beet greens have a similar colorful look as swiss chard and can be consumed in much of the same way. They also are very high in iron with a higher iron count than spinach as well as vitamin K, B6, magnesium and potassium.
Leafy greens such as spinach, Swiss chard, kale, beet greens, and collards pack a punch when it comes to lowering high blood pressure. They're sources of magnesium, as well as potassium, an essential nutrient for preventing or lowering high blood pressure.
In fact, chard is basically a beet that has been bred to have fat, juicy stems and big leaves instead of channeling most of its energy into big roots. Some ancient Sicilians who loved beet greens are credited with creating the plant.
Beet greens are very high in dietary nitrates, which can cause harmful health effects when consumed at excessive levels. High amounts of nitrate have been associated with a higher risk of certain types of cancer (16).
Rabbits and deer will eat those tempting green tops, so it's important to keep beets fenced around here. An interesting side note: You can't grow beets without green tops, but you can grow green tops without much beet.
Beetroot and its juice help your heart and lungs work better during exercise. Nitric oxide from beets increases blood flow to your muscles. Some athletes eat beetroot or drink beet juice when exercising to improve their performance. Beets are rich in folate (vitamin B9), which helps cells grow and function.
Because beet leaves can be sandy, always wash them well in a large basin or bowl of water, swirling vigorously to dislodge any soil. Rinse them and then swirl them again in clean water. Now they are ready to use. At this stage you can also save them for a few days, wrapped well and kept cold in the refrigerator.
Betalains are highly concentrated in the peel and flesh of the beet, however, beets do undergo a steady loss of nutritional value with heat, so to get the most betalain benefit, beets should be steamed for no more than 15 minutes, if at all.
High in fiber, beet greens improve digestion and improve chronic constipation. Boost your fiber intake with leafy greens, fruits, and vegetables to stay regular.
Introduction: My name is Domingo Moore, I am a attractive, gorgeous, funny, jolly, spotless, nice, fantastic person who loves writing and wants to share my knowledge and understanding with you.
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