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Healthy Recipe

15 minute Beets

The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your Healthiest Way of Eating. They are also rich in folate and manganese.

15-Minute Beets Prep and Cook Time: 5 minute prep; 15 minute cooking 

Ingredients:
  • 3 medium beets, about 3" in diameter
  • 1 medium clove garlic, pressed or chopped
  • 2 tsp fresh lemon juice
  • 1 TBS balsamic vinegar
  • 3 TBS extra virgin olive oil
  • sea salt and cracked black pepper to taste
  • Optional:
  • 1 TBS balsamic vinegar
  • 10 fresh basil leaves, chopped
  • 1 TBS chopped dill
  • 1 TBS chopped chives
  • 2 TBS Feta cheese

Directions:

  1. Fill the bottom of a steamer with 2 inches of water.
  2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
  3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
  4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
  5. Peel beets using a paper towel.
  6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.

Serves 2 

Healthy Food Tip

Can beets be frozen? What about canned beets?

Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture. However, we definitely recommend fresh or lightly steamed beets over canned beets. Canned beets will have been cooked at high temperatures for a period of time that will diminish much of the nutrient content. It doesn't mean that you shouldn't ever eat canned beets, but we would recommend that most of the time you choose fresh beets and cook them at home for optimal nutrition.

Eat to Live Not Live to Eat

Dr. Hesselberg

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