The Skinny on Beets

Beets, belonging to the chenopod family, are very low in calorie (containing only 45 calories/100g) and fat. Beets are loaded with B vitamins, vitamin A and C. It is also an excellent source of dietary fiber, calcium, magnesium, copper, phosphorus and iron. Both beet root and beet greens are very powerful cleansers and builders of the blood. Betacyanin, the phytochemical in beet that gives it its rich ‘amethyst’ color, significantly reduces homocysteine levels. In addition, beets have been found to offer protection against coronary artery disease and stroke, to lower cholesterol levels in the body and to have an anti-aging effect. Beet leaves have a bitter taste, similar to that of Swiss chard, but are rich in chlorophyll. Although bitter, the greens have a higher nutritional value than its roots.

How to Select: Choose fresh, bright, firm textured beets. Avoid those that are slump looking or are soft to the touch. 

How to Store: Fresh beets can be kept in the refrigerator for 3-4 days.

Usage Tips: Beet tops should be washed thoroughly in clean running water and rinsed in saline water for about 30 minutes in order to remove soil, dirt and any insecticide residues. If you are buying the whole vegetable, separate the root from the top leaves, as they rob moisture and nutrients from the root.

Red Velvet Cake (with beets!)

Ingredients:
6 beets (boiled for 40 minutes, then cooled, peeled, and chopped coarsely)
1/2 cup applesauce, unsweetened
1/2 cup butter, softened
1 1/2 cups sugar
2 eggs
1 tsp. vanilla extract
1 Tb. vinegar or lemon juice
1 cup plain yogurt (Greek yogurt works well)
2 Tb. cocoa powder or raw chocolate powder
1 1/2 tsp. baking soda
2 cups all purpose flour or cake flour, sifted
1 tsp. salt

Directions:
Preheat oven to 350°F. Butter and flour two 9-inch round layer pans. Combine chopped cooked beets and applesauce in a blender and blend until smooth. 

In a large mixing bowl in an electric mixer, cream together butter and sugar. Add eggs, one at a time, beating after each addition. Add vanilla, and then add the beet mixture, mixing well. Add the vinegar and the yogurt and mix well again.

In a separate bowl, mix the cocoa or chocolate powder, baking soda, flour, and salt together. Add to the wet ingredients and mix until well blended.

Pour batter into prepared pans and bake for approximately 30-35 minutes, or until a toothpick inserted in the center comes out clean. Cool in pans on a wire rack for 5 minutes before removing from pans and allow to cool completely. When the cakes are cool, you may frost them.

Red Velvet Cake Frosting

Ingredients:
6 Tb. all-purpose flour
1 cup water or skim milk
1 cup butter
1 cup sugar
1 tsp. vanilla extract

Directions:
Bring flour and water to a boil, reduce heat, and stir constantly until thick and slightly clear. Cool in the refrigerator for several hours or overnight. Cream together butter, sugar and vanilla. Add the flour mixture and continue to beat until fluffy. Keep the frosting refrigerated before use.