Let’s be honest. Beets don’t have the superfood status of, say, spinach or kale. But they’re no slouch in the nutrient department. Each serving (2/3 cup) delivers about 2 grams of fiber, 20 percent of a day’s folate, and a decent dose of potassium and magnesium (5 percent of a day’s worth for each).
To prepare beets yourself, steam them in their skins until they’re tender enough to easily pierce with a paring knife, about 30 minutes. Run under water to cool them enough to handle, then peel.
Or start with pre-cooked beets
In a rush, or not keen on pink hands? Check your grocery store for Love Beets‘ refrigerated pre-cooked seasoned or unseasoned beets.
Our advice: Start with the Mild Vinegar (ingredients: beets and vinegar). One 30-calorie serving (half the container, or 2/3 cup) is enough to perk up any salad…or to snack on straight from the package. Or try the zippy Honey + Ginger (45 calories and about a teaspoon of added sugar). Love Beets even offers Beet Salsa and Honey + Vinegar Golden Beets. Mmm.
Feeling more ambitious? Try their unseasoned Cooked Beets (or Trader Joe’s Baby Beets). Just chop or slice and toss with mixed greens, shredded or grated carrot, and a vinaigrette. Or sprinkle with fresh herbs like chives, parsley, and dill. Or try this recipe.
Beets with Mustard Vinaigrette
Time: 5 minutes
1 lb. cooked beets
2 tsp. dijon mustard
1 Tbs. red wine vinegar
1 Tbs. minced shallots
2 Tbs. extra-virgin olive oil
2 Tbs. chopped salted pistachios
1. Slice the beets and arrange on a plate.
2. Whisk the mustard, vinegar, shallots, and olive oil together and drizzle over the beets.
3. Sprinkle with the pistachios.
Per serving (1/2 cup):
- Calories: 140
- Total fat: 9 g
- Sat fat: 1.5 g
- Carbs: 13 g
- Fiber: 4 g
- Total sugar: 8 g
- Added sugar: 0 g
- Protein: 3 g
- Sodium: 180 mg
Enjoy this recipe? Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.