Saturday, July 30, 2011

You Can't Beat the Beet!

I picked up a recipe card the other day from my local health food store, Everman's ( in Pensacola, Fl. for Brown Sugar Glazed Beets. I have been on a quest to add healthy foods to my diet that may be unfamiliar to me as a way to have a larger palette to choose from in preparing foods. Beet Root* had been on my radar so I gave this recipe a try. It was delicious!

1 1/2 lbs fresh beet root, peeled and cut into wedges
2 tbsp. packed brown sugar
1 tbsp. freshly grated orange zest
1/3 cup fresh orange juice
1 tbsp. melted butter
1/4 cup chopped pecans, toasted - I used walnuts because that was what I had on hand
2 tbsp. chopped fresh parsley

Preheat oven to 375 ° F. Line a baking sheet with foil then parchment paper**, spray with non stick cooking spray. Place beets on baking sheet. Roast 25 to 30 minutes or until tender; let cool.

In a small saucepan combine brown sugar, orange zest, orange juice and butter. PLace over medium-low heat and cook stirring until sugar dissolves. Drizzle over beets; toss to coat. Top with pecans and parsley, and serve.

Serves 4 - per serving: 180 calories (38% calories from fat). 8g fat, 2 g saturated fat, 10mg cholesterol, 130g sodium, 25g carbohydrates, 5g fiber, 3g protein.

*Nutritional & Health Benefits Of Eating Beetroots - from
  • Beetroot is an excellent source of iron, which serves to regenerate and reactivate the red blood cells and supply fresh oxygen to body. The copper content in beetroot facilitates the absorption of iron by the body.    
  • The juice obtained from beetroot acts as a powerful solvent for inorganic calcium deposits in the body that result in the hardening of arteries. Therefore, it helps maintain the elasticity of the body.
  • Beetroot possesses healing and medicinal values, which work effectively in normalizing blood pressure. It also helps lower high blood pressure and elevates low blood pressure.   
  • It contains an important amino acid, Betaine, which has significant anti-cancer properties. Studies have put forward that beet juice is very effectual in inhibiting the formation of cancer-causing compounds in the body and also protects it against colon or stomach cancer.
  • The cellulose content of beetroot facilitates bowel movements and fights constipation. Drinking beetroot juice on a regular basis helps relieve chronic constipation.
  • Beetroot juice, when coupled with carrot juice, is very effectual in combating gall bladder and kidney ailments. Its cleansing properties are exceptional in curing ailments related to these two body organs.
  • The chlorine present in beetroot works as a detoxifying agent. It detoxifies the liver and also the entire system, of excessive alcohol abuse.
  • Beetroot is also a potent source for healing liver toxicity or bile ailments, such as jaundice, hepatitis, food poisoning, diarrhea and vomiting.
Consumption & Storage Tips
  • When buying beetroots, choose the ones that are firm and free of wrinkles. The beets can be stored in the refrigerator for three to four days, with the greens attached. Without the greens attached, they can be stored for a couple of weeks.
  • Beets that have round bottoms are sweeter than the ones with flat bottoms. They should be consumed fresh to enjoy the flavor better.
  • Take care not to overheat the beets when cooking, as all the essential nutrients are destroyed due to over-cooking. Also, remove the skin before cooking.
  • Those who have a history of oxalate-containing kidney stones should regulate their consumption of beetroot.
  • Being very potent, beetroot juice should not be consumed in large quantities. Beginners should start with the juice of half of a medium-sized beetroot once a week. Gradually, the intake can be increased to one whole beetroot in a week.
  • Dizziness may be experienced during the cleansing perpetuated by beetroot. This is because the toxins are being eliminated from the body. The process may cause some discomfort.
**Parchment Paper

I use parchment paper as a shield between aluminum foil and my food. I do this because of the information out there about possible toxic effects of cooking with aluminum. 

No comments:

Post a Comment