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Beets - Clemson University

Beets - Clemson University

Beets - Clemson University

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Ingredient of the Month10 | octoberIngredientof the MonthBEETSPresented by ACFEF Chef & Child Foundationand <strong>Clemson</strong> <strong>University</strong>


Ingredient of the MonthCommonly known as the garden beet, thisfirm, round root vegetable has leafy green tops, whichare also edible and highly nutritious. While the mostcommon color for beets (called “beetroots” in theBritish Isles) is garnet red, they can range in colorfrom deep red to purple and from yellow to white,allowing these vegetables to create a distinctivelyvibrant presentation. However, their most intriguinghue is concentric rings of red and white known aschioggia, or candy cane.10 | octoberAside from lending a dramatic impact to dishpresentations, beets are also applauded for theirtexture, which allows them to be baked, boiled, roastedor served raw, and their unique sweetness allows themto pair well with butter as well as vinegar and citrus.They are available year-round, but the youngest, mosttender beets are found from June through October.Even though beets have a high sugar content, they arelow in calories and supply a variety of nutrients. Freshbeets can add great color, flavor, texture and nutritionalquality to a variety of dishes.Healthy ingredient contribution• Antioxidants: The red pigment found inbeets is loaded with antioxidants that may helpprotect the body against heart disease, certaincancers and even birth defects.• Folate: A half-cup serving of cooked beetsprovides about a quarter of the recommendeddaily requirements of folate. Folate is used inmetabolic functions and plays a critical roleduring pregnancy, specifically in preventingcertain birth defects.• Iron: <strong>Beets</strong> are a good source of iron. Whileiron is considered a trace mineral, whichmeans it’s needed in very small amounts, it isstill critical to healthy blood because it’s a keycomponent of hemoglobin.• Magnesium: <strong>Beets</strong> are high in magnesium,which is needed alongside calcium forproduction and maintenance of healthy bones.• Potassium: Being high in potassium, beetshelp maintain healthful blood pressure bymaintaining proper fluid balance.Varieties and uses• Raw beets can be shredded or sliced intosalads, as well as boiled, roasted, steamed,pickled and canned. They can also be used as agarnish or blended into fresh juice for color andsweetness.• Puréed beets were the original source of thered coloring found in red velvet cake and, today,many are sneaking beets back into this dessertand other baked goods to add not only color andtexture, but also a healthful layer of nutrients.• Beet greens can be steamed or sautéed,alone or with other vegetables.StorageBefore storing or cooking, trim stems to aboutone inch to maintain nutrients and color. Storebeets in a plastic bag in the refrigerator for up totwo weeks.Serving size½ cup cooked beets = approximately 40 caloriesWarning: Keep in mind that beets also containoxalates, which can increase the risk of kidneystones. Therefore, beets should not be eaten inlarge quantities by anyone with a history of kidneystones or kidney disease. Eating beets can alsocause urine to turn red temporarily which can lookfrightening, but isn’t a cause for alarm.Andrea Musselwhite contributed to this article.


Ingredient of the Month10 | octoberYield: 10 servings (serving size: ¾ cup)Ingredients:3 medium red beets*, washed andtrimmed (do not peel)2 medium golden beets, washedand trimmed (do not peel)2½ cups reduced sodiumvegetable broth1¼ cups dry quinoa, rinsed1 medium cucumber, diced1 pint cherry tomatoes, halved½ cup thinly sliced red onionDressing (recipe follows)½ cup chopped flat-leaf parsley½ cup chopped cilantro3 oz. crumbled feta cheeseLettuce leavesBeet Quinoa SaladDressing1/3 cup sherry vinegar1 T. lemon juice1 T. extra-virgin olive oil2 t. Dijon mustard1 garlic clove, minced½ t. salt¼ t. freshly groundblack pepperRECIPEMethod:1. Preheat oven to 375°F.2. Wrap beets in foil; bake until extremely tender, about1 hour. Let cool. Peel; set aside one half of red beet fordressing. Dice remaining beets to ½-inch cubes.3. Meanwhile, in medium saucepan, bring broth andquinoa to a boil. Reduce to a simmer; cover. Cook for15-20 minutes, or until tender and all liquid has beenabsorbed. Remove from heat; let stand for 10 minutes.Transfer to bowl; cover. Refrigerate for 30 minutes.4. Add cooked beets, cucumber, tomatoes and onionto cooled quinoa.5. For dressing, place remaining beet half along withvinegar, lemon juice, olive oil, mustard, garlic, salt andpepper in blender or food processor; process until smooth.Pour over quinoa mixture; toss well to combine. Garnishwith parsley, cilantro and cheese. Serve on lettuce leaves.*This salad is a bright reddish-purple color. For a more neutralcolor, use all golden beets.Nutrition InformationCalories: 200Fat: 5gSat. Fat: 1.5gCarbs: 31gFiber: 5gProtein: 7gVitamin A: 8%Vitamin C: 15%Calcium: 6%Iron: 15%This recipe was tested by <strong>Clemson</strong> <strong>University</strong>’s Culinary Nutrition Undergraduate Student Research Group.american culinary federation180 Center Place WaySt. Augustine, FL 32095800.624.9458 | www.acfchefs.org

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