Roasting is the best way to cook beets, according to chefs.
Here’s how to prepare and peel the root vegetable, plus some health benefits.
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(And dont forget the seasoning!)
registered dietitian andfounder ofilk &
That goes for beets in particular.
When cooked well, they can be sweet, earthy, and incredibly satisfying.
Now, when it comes to cooking them, you may be thinking,beets me.
Indeed, beets can be intimidating to tackle in the kitchen (at least the first few times).
(Read: pink-stained clothing, cutting boards, and fingertips.)
What are the health benefits of beets?
Beets have a lot of nutritional value to offer, which makes it well-worth learning how to cook them.
Heres what youll find in every serving of beets:
1.
You getfour grams of fiber per cup, according to the USDA.
registered dietitian andfounder ofilk &
(To fully reap the benefits, eat the beets whole, not juiced.)
Beets are good for your heart
Beets are essentially a poster child for heart health.
Phipps adds that beets are a good source of folate, which canreduce risk of stroke and cardiovascular disease3.
(Its also important forfetal development and healthy hair growth.)
One cup gets you aboutsix percent of your recommended daily intake.
Theyre rich in magnesium
Love takingmagnesium for better sleep?
Considering magnesium can help withmuscle soreness and recovery, beets might also make for a greatpost-workout juiceor snack.
One cup has 442 milligrams (about18 percent of what most people should be getting in a day).
Seriously, for athletes, beets are the gift that keeps on giving.
You may want to consider working them into your diet to keep your immune system up and running.
They may help improve seasonal allergies
Consumingbeetroot can be beneficial for relieving allergy symptoms.
The best way to cook beets is toroast them in the oven.
(We have some tips for that below.)
Some experts considersteaming vegetables, including beets, to be the healthiest cooking method.
The method retains lots of nutrients and typicallyincreases the amount of certain antioxidants6present.
Roasting vegetables is a nice compromisemany nutrients are retained, and the results are typically really delicious.
Tips for preparing beets
Nailing delicious, perfectly-cooked beets you want to eat starts with your prepwork.
Here are some of Chavezs tips for prepping beets:
1.
They can also be stored in the fridge for several weeks.
(You might want to scrub them if theyre super dirty.)
Wondering if you should peel beets before cooking them?
Chavez says either way works, but one method is a lot easier than the other.
(More on that in a minute.)
Theyre very heart-healthy and offer many vitamins and minerals, Chavez says.
How to roast beets
Ready to get cooking?
Heres your step-by-step on how to roast beets, straight from Chavez.
Preheat your oven to 400oF.
Wash and dry beets, leaving the skin on.
(This will help with ventilation while roasting.)
Rub the outside of each beet with a bit of oil, salt, and pepper.
Wrap each beet individually in foil.
Place the foil-wrapped beets in a small pan.
Let the beets cool slightly in their foil until it’s possible for you to safely hold them.
You may want to wear a pair of gloves to prevent staining.
Can you eat beets raw?
Dont want to go through all the trouble of roasting beet?
you’ve got the option to eat them raw, too.
you’ve got the option to absolutely eat beets raw, Chavez says.
They can also be juicedplain and simple.
The perfect beet hummus to make ahead for your snacking emergencies:
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Performance and Health Benefits of Dietary Nitrate Supplementation in Older Adults: A Systematic Review.Nutrientsvol.
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Dominguez, Raul et al.
Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes.
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Miglio, Cristiana et al.
Effects of different cooking methods on nutritional and physicochemical characteristics of selected vegetables.Journal of agricultural and food chemistryvol.
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