Kendall Reagan Nutrition Center February Food Feature – Beets

By Amelia Pape, Registered Dietitian Nutritionist

Beets: Origin, historical relevance, cultural importance

Beets are thought to have originated from the wild sea beets that grew along the Mediterranean coast. They were cultivated around 2,000 BCE to be used for both food and medicine by the ancient Romans, Greeks, and Egyptians. The Romans often used beets to help treat fevers, improve circulation, and alleviate digestive issues such as constipation. In ancient Greek culture, beets were associated with love and beauty and linked to the Greek goddess Aphrodite.

Initially, humans only ate the beet greens and stalks (similar to chard) but not their fibrous roots, which were primarily used in medicine. The beetroot was first cultivated for consumption in Germany and Italy around 542, though were not utilized worldwide until many centuries later. Eastern European countries such as Ukraine, Poland, and Russia have long embraced the beet as a staple in their cuisine due to its robust nature and ability to grow during harsh winters.

In the 1700s it was discovered that sucrose or sugar could be produced from beets. Today, about 20% of the world’s sugar is produced from sugar beets. In more arid climates, sugar beets are preferable to sugar cane due to their reduced water requirements.

When are beets in season?

The season for this sweet root vegetable is from early spring to late fall. Beet’s peak season starts mid-summer through the fall. Fortunately, beets can be enjoyed year-round if they are stored properly.

How to pick

When shopping for beets, there are a few characteristics you should consider:

• Color- Look for beets that have a vibrant color such as deep maroon or purple or bright yellow if choosing golden beets. These tend to be fuller in flavor and juicier. Look at the beet leaves to ensure they aren’t discolored and are a bright green color.
• Firmness  Check that the beets are firm and do not have any major blemishes. If sold with the leaves, make sure the beet’s leaves are well attached and fresh.
• Size  Medium-sized beets (about the size of a golf ball or tennis ball) are ideal since larger beets may have a tougher center.
• Types– While red beets are typically the most common, there are many different varieties of beets with slightly different flavor profiles. Another common variety is golden beets the offers a slightly subtler beet taste. If you’re looking for a sweeter beet that adds a fun visual effect, look for Chioggia beets. These beets are nicknamed Candy Cane Beets due to their distinct pink and white stripes.
• Alternatives– Beets are also sold canned or jarred. They may be unflavored or pickled and flavored with different vinegars or herbs/spices. If buying beets in these forms, they are already preserved and will be shelf-stable for much longer than fresh beets. Look for low or no salt-added options when selecting canned/jarred beets.

Health and nutrition benefits

Both beetroots and beet greens are incredibly nutrient-rich! They are high in phytonutrients (plant compounds) that are beneficial for health, particularly heart health.

• Nitrates– Beets have especially high concentrations of nitrates which increases the amount of nitric oxide in the bloodstream. Nitric oxide plays a key role in relaxing blood vessels and can subsequently reduce blood pressure and improve physical endurance through improved oxygen uptake.
• Fiber- Beets are rich in fiber – roughly 3.5 g of fiber per cup. Fiber supports the digestive system and promotes regular bowel movements, may lower cholesterol, and helps with satiety.
• Betalains- The vibrant color of beets comes from betalains. Betalains are powerful antioxidants that help protect cells against oxidative stress and inflammation which is protective for heart health and reducing risk of certain cancers.
• Folate- Beets are especially rich in folate, which reduces the risk of heart disease and stroke while also aiding in the body’s growth and development.
• Other nutrients– Beets are also high in vitamin C, vitamin A, magnesium, iron, potassium, and phosphorus.

Preparation/Cooking Tips

Beets are often eaten out more than cooked at home, largely because they are considered too time-consuming or messy to cook with. Luckily, there are a lot of different options when it comes to using beets in recipes! Depending on the dish, canned or jarred beets can work well in place of fresh beets to save time. If you have more time and patience, fresh beets have more flavor and may be more affordable than jarred.

• Roast – One of the most popular methods for cooking beets is roasting them. Roast beets in foil to help trap moisture and caramelize their natural sugars to increase sweetness and intensify flavor. Roast until tender and check by piercing with a knife or fork.
• Grill – Want a smokier flavor? Wash and slice your beets into wedges. Brush the beets with oil and season with salt and pepper. Grill until tender and slightly charred. Helpful tip – place the beets towards the edges of the grill out of direct heat to prevent burning. Skins may be peeled before, kept on, or removed after grilling.
• Boil – After washing and trimming beets, they can be boiled until tender. To help preserve the beet’s rich color, enhance its flavor, and reduce bitterness, try adding acidity, like lemon juice or vinegar, to the cooking water.
• Pickle or Marinate – Want longer-lasting, flavor-enhanced beets? Try pickling or marinating them!

• • If you are interested in pickling beets, it is important to use proper preservation and canning practices. Check out this guide to learn more!

• Marinate beets after cooking them by tossing them in a marinade made from olive oil, vinegar, and your choice of seasoning (salt, pepper, chives, dill, parsley, etc.). Store your marinated beets in the fridge to enhance the flavor, and consume within 4 days.

What about the beet skins? Beets should be cooked with the skin  on to help preserve moisture and nutrients and then removed after the beets are cooked and cooled. The skins can be peeled off with your hands, a paper towel, a knife, or a vegetable peeler. Additionally, beet skins are edible and contain fiber and nutrients so peeling beets is not always necessary.

What about the beet greens? They taste similar to chard and can be used in dishes like you would chard. To prepare, wash thoroughly under cold water, chop or shred into preferred size, and eat raw or cooked by steaming, sautéing, or boiling. Try beet greens as a salad, veggie side dish, in a soup or stew, and much more!

Storage

• Refrigerate – Beets can be stored on the counter if you plan to use them within a couple of days, but they are preferably stored in the fridge for a longer shelf-life. When stored in the fridge, place in the crisper drawer to help maintain moisture. Beets are best stored unwashed in an airtight container with a damp paper towel. With this method, beets can be stored for upwards of three weeks.
• Freeze – Cooked then frozen beets may be stored for up to 10 months. Freezing raw beets, as opposed to cooked beets, should be avoided as they can become mushy when defrosted.
• Note: a tip for any storage is to remove the beet greens and store them separately since the greens will continue to draw moisture out of the beetroot.

What do beets pair well with?

Not familiar with how to season beets? No problem! Beets have an earthy sweetness that pairs well with many different flavor profiles that stand to either enhance or mask the natural flavor of beets, depending upon your preference.

• Chocolate – Beets have a natural sweetness that pairs well when combined with chocolate for a bittersweet dessert.
• Citrus – Lemons or oranges provide a tanginess that compliments beets in both sweet and savory dishes.
• Vinegar – Vinegar such as balsamic, red, or white wine vinegar is another great acidic addition that helps balance out beet’s sweetness.
• Cheeses – Goat cheese, parmesan, or feta cheese bring a rich creaminess to your beet dish.
• Nuts – Walnuts or pecans are the most common nut pairings and can be used in both sweet and savory dishes.
• Herbs – Herbs such as rosemary, dill, and parsley are great fresh flavor pairings.

Recipe Ideas

• Beet fries – Try out savory beet fries roasted with rosemary salt and sprinkled with parmesan or goat cheese.
• Beet hummus – If you’re looking for a spin on your classic hummus recipe, add both color and nutrients by adding beets.
• Beet salad – Try out a sweet and tangy shredded beet salad by marinating beets in an orange juice vinaigrette. Add feta and walnuts to add some richness and crunch.
• Beet cake – Pair together dark chocolate, orange, and beets for a sweet chocolate beet cake.
• Beet berry smoothie – toss beets into your morning berry smoothie.
• Beet soup – try out the classic European Borscht soup full of beets, broth, meat, and root veggies.

Fun Fact – Beet’s unique flavor tends to divide people’s palettes, with either people loving or loathing them. Geosmin, a substance in beets, is largely responsible for this reaction. Geosmin is the substance responsible for that fresh soil scent after a good rain. People are highly sensitive to geosmin which explains why some people love the earthy flavor profile and others do not.

About the Author

Amelia Pape joined the KRNC in 2022. She works with clients regarding nutrition counseling, mentors practicum students and facilitates group nutrition programs. Learn more about Amelia in her KRNC Staff Bio.

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!