Beets

How to select

Choose beets with firm, smooth skins and non-wilted leaves if still attached. Smaller ones are more tender.

How to prepare

Twist or cut off stems and leaves. Rinse and use leaves as greens, raw or cooked. Scrub beets under running water with a vegetable brush. Cut remaining stems from beetroot before cooking. No need to peel beets.

How to store

Remove leaves, leaving about an inch of the stems. Use leaves as greens- raw or cooked. Store roots in a plastic bag in the refrigerator for up to 3 weeks. Wash before cooking.

Peak season

Summer, fall and winter

Ways to use

• Add beets along with other vegetables to skewers and heat thoroughly on the grill.
• Add sliced beets and their leaves to your favorite stir-fry veggie combo. If desired, mix in your meat of choice and enjoy.
• Add beets and their leaves to homemade vegetable soup or minestrone. Clean and slice the beet into small pieces before adding to the soup.
• Add beet leaves to salad greens for some additional vitamins and minerals.

Fun facts

• Beet juice is often used as a natural dye.
• In ancient civilizations, only the beet green was eaten. The roots were used to treat toothaches and headaches.
• The heaviest beet on record was grown in England in 2001 weighed 51.48 lbs.

Nutrition facts and info

Beets can help lower blood pressure due to their nitrate content. Pigments known as betalains in beets can reduce inflammation. Athletes have improved performance by drinking beet juice.

1 cup beets = 59 calories, 2 g protein, 13 g carbs, 4 g fiber, 22 mg calcium, 31 mg magnesium, 54 mg phosphorus, 442 mg potassium, 7 mg vitamin C