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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.
Good planning is key to a successful vegetable garden
Whether you are new to growing your own food or have been growing a vegetable garden for years, you will benefit from some planning each year. You will find everything you need to organize and plan your vegetable garden in my PDF eBook, Grow a Good Life Guide to Planning Your Vegetable Garden.
Creamy Braised Beet Greens is a great way to use greens that are a bit more on the tough, bitter side. Braising softens them perfectly, and using milk or a substitute creates a lovely, light pink broth that cuts through the bitterness.
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.They are also a great source of fiber.
"Like most vegetables, some nutrients may get lost in the cooking process, but cooked beet greens can still provide a great source of nutrients," Mathis says. Just be sure to avoid overcooking, and refrain from boiling them if possible.
You can eat raw, steamed, sautéed, braised, or added to soups. You don't need to waste them since they're delicious and full of vitamins. The stems and leaves from beets are totally edible, extremely delicious and highly nutritious so they're great for our health!
They're also more nutritious. 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.
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.
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.
There's no need to peel beets if you're going to cook them because the skin is easily removed once cooked. My preferred method is to roast beets, which concentrates their flavor and boosts their sweeter side. Wash and wrap them in aluminum foil and place them in a 400° oven for 40–60 minutes, or until fork tender.
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.
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).
Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk.
Beet greens have oodles of nutritional value, from fiber and protein to vitamins C, K, and B9. 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 oxalates found in beets can increase your uric acid level, meaning that too many beets can lead to gout. To avoid this, stick to no more than a single half-cup serving of beets per day.
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.
Storing beet greens is very similar to storing the roots. However, beet greens have a much shorter life span than their earthy counterpart. Beet greens can be stored in the fridge for up to two days.
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.
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