Feel the Beets
Feel the Beets
Beets are a culinary powerhouse, offering a unique combination of deep, earthy sweetness and vibrant visual appeal. Far from just a salad topping, their high natural sugar content allows them to caramelize beautifully when roasted, intensifying their flavor and developing a robust, complex character. These qualities make them an exceptional focal point for main dishes.
At the center of the plate, beets provide a dense, meaty texture that satisfies the palate much like animal proteins do. They can be sliced into thick "steaks," roasted whole or shredded into hearty vegetable patties. Beyond texture, their intense magenta or golden hues visually transform a plate, creating an instantly striking and sophisticated presentation.
In addition, beets excel at absorbing and balancing contrasting flavors. Their natural sweetness pairs flawlessly with sharp acids like citrus or balsamic vinegar, salty elements like goat cheese, and pungent herbs like rosemary or thyme. When used in main dishes, beets provide a complex flavor foundation. They stand up well to roasting, braising and grilling, transforming a simple root vegetable into an elegant culinary creation.
Sue Says
"Beyond their beneficial vitamins, minerals and fiber, beets are filled with phytonutrients. Betalains, one such category of phytonutrients, function as antioxidants with anti-inflammatory properties. They protect the DNA in cells and can help reduce LDL cholesterol, which contributes to plaque buildup inside arteries. Betalains also have anti-tumor actions, such as eliminating harmful cells and slowing or stalling tumor growth.
"Beets also contain dietary nitrate. This compound helps dilate arteries while decreasing blood vessel stiffness associated with high blood pressure, plaque buildup, lifestyle factors and aging. These combined actions help fight high blood pressure and improve the transport of oxygen and nutrients throughout the body."
— Kowalski's Nutritionist Sue Moores, M.S., R.D.
Beets: 1 cup
Calories: 60
Protein: 2g
Carbohydrates: 12g
Fiber: 4g (15% DV)
Folate: 150mcg (35% DV)
Manganese: 0.5mg (20% DV)
Copper: 0.1mg (11% DV)
Note: Be sure to eat the green tops, too! Just 1 cup of beet greens is a good source of vitamins A and C and provides all the bone-building vitamin K you need in a day.
Featured Recipes
Roasted Golden Beet Pasta
Roasted golden beets, onion and garlic blend into the dreamiest, naturally sweet cream sauce, all tossed with tender goat-cheese-stuffed pasta.
View Recipe
Healthy Harvest Pasta
This plant-based meal is packed with summer and late-summer produce – and nutrition to boot!
View Recipe
Epicurean Pizza
Skip the pepperoni and peppers – go gourmet with this beet and goat cheese pizza that's as pretty as it is palate-pleasing.
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Chicken and Beets Grain Bowls
This toothsome salad is topped with savory chicken, sweet, earthy beets and tangy goat cheese. It's a satisfying main dish that embraces the trend of all things "bowl."
View Recipe
The Nutrition Facts provided in this article are for raw beets. "DV" refers to Daily Value. We have not included fat in the list of nutrients above because beets contain only a trace amount. Only vitamins and minerals present at 10% of the DV or more are highlighted, indicating that the vegetable is a "good source" of that nutrient.
If you take supplements or prescription or over-the-counter medications, interactions with the nutrients noted above may occur. Talk with your healthcare provider for guidance.
Selection and availability of products and ingredients vary by market.
