If you want a healthy way to add more vegetables to your diet, try adding some beet greens to your meals. Not only are they delicious, but they are also a good source of vitamins and minerals. They can also be a healthy substitute for spinach, swiss chard, and bok choy.
Beet greens, rich in vitamins, minerals, and antioxidants, offer a flavorful and nutritious addition to your diet, supporting overall health and well-being.
What Is Beet Greens?
Beet greens are often cooked, but they're just as delicious raw. If you don't want to eat them raw, save them in the refrigerator for a couple of days and eat them later. When ready to use them, clip the greens from the root. If you find discoloration or mold on the greens, discard them.
In addition to being delicious, beet greens contain many health benefits. Among them are plenty of fiber and fat-soluble vitamins. A cup of cooked beet greens can provide nearly two-thirds of your daily recommended allowance of vitamin A and vitamin K. They also contain carotenoids essential for eye and retina health.
Before cooking:
- Wash and dry the beet greens.
- Chop them into two-inch pieces and discard tough stems.
- Toss with lemon juice and red pepper flakes.
- Let the greens cook for at least five minutes.
- Add salt to taste. You can cook the greens up to two days before, but they should be cooked separately from the stems.
In addition to being edible, beet greens can be used as a garnish in a salad or as a side dish. They're a great way to reduce the food you throw away. Besides salads, beet greens can also be incorporated into vegetable roasts. They're an important source of important nutrients and can even replace spinach or chard in some recipes.
Nutrition Facts of Beet Greens
Beet greens contain high levels of antioxidants, protein, and phosphorus. They are also a good source of fiber and Vitamin K. They are low in calories and have low cholesterol and fat levels. A single serving of beet greens contains almost 50% of your recommended Vitamin C and 220% of your daily allowance of Vitamin A. They are also a good source of iron and calcium.
Nutrition facts of 100 grams (3.5 ounces) of beet greens include:
- Calories: 22
- Fat: 0.1 g
- Sodium: 226 mg - 9% of the Daily Value (DV)
- Potassium: 762 mg - 21% of the DV
- Carbohydrates: 4.3 g - 1% of the DV
- Fiber: 3.7 g - 14% of the DV
- Sugar: 0.5 g
- Protein: 2.2 g - 4% of the DV
- Vitamin C: 50% of the DV
- Iron: 14% of the DV
- Vitamin B6: 5% of the DV
- Magnesium: 17% of the DV
- Calcium: 11% of the DV
Vitamins and Minerals
Beet greens are a highly nutritious vegetable that contains essential vitamins and minerals. They also help strengthen the nervous system, regulate blood pressure, and help the body eliminate toxins. In addition, they are very low in calories. Beets are also a great source of fiber.
Moreover, beet greens also contain high amounts of Vitamin C, which helps maintain healthy vision, strong bones, and glowing skin. Vitamin C can also help fight damage caused by pollution and improve the texture of your skin. Vitamin A is another essential nutrient found in beet greens. Approximately 211% of your recommended daily allowance of Vitamin A is contained in 100g of beet greens. This is important for maintaining a healthy vision and skin.
Beet greens are also an excellent source of fiber. This helps keep your gut microbiome healthy, which leads to a happier mind and body. In addition, beet greens are a good source of calcium and magnesium, two important nutrients for strong teeth.
Health Benefits of Beet Greens
Beet greens are known to have several health benefits, including the ability to boost your immune system and help lower your homocysteine levels. Too much homocysteine in the bloodstream can lead to a wide variety of illnesses, including coronary heart disease, stroke, and peripheral vascular disease. The greens are an excellent source of vitamin C. Additionally, beet greens contain an abundance of polyphenols, which have antioxidant properties and can help lower inflammation.
In addition, beet greens are rich in fiber, vital for healthy digestion. As a natural laxative, beet greens help keep the colon and bowels clean and regular. They also help control blood sugar and decrease cravings for sugary foods. In addition, they help control cholesterol levels, which can help control your body weight.
Beet greens are rich in vitamins A, C, zinc, copper, and magnesium. Additionally, beet greens contain very little fat or cholesterol. One serving of beet greens contains about a third of your recommended vitamin C. Other benefits of beet greens include improving bone health and reducing the risk of osteoporosis.
Side Effects
Beet greens, those leafy parts on top of beets, are often praised for being super healthy. They're full of good stuff like vitamins and antioxidants. But, like with most things, there can be some downsides to eating beet greens. Let's talk about some things you want to be aware of.
Might Cause Kidney Stones
Beet greens have oxalates, which can cause kidney stones in some people. If you've had kidney stones before or you're someone who can get them easily, you should be careful and not eat too many beetgreens.
Could Trigger Allergies
Allergies to beet greens are rare, but they can happen. If you're allergic to other leafy greens or pollen, you might have a higher chance of reacting to beet greens. Look out for things like itching, swelling, or trouble breathing. If any of that happens, see a doctor.
Mess with Blood Thinners
Beet greens have a lot of vitamin K, which helps blood clot. If you're taking medicine to thin your blood, like warfarin, you must keep your vitamin K steady. Eating many beet greens could suddenly mess with how well your medicine works.
Might Upset Your Stomach
There's a bunch of fiber in beet greens, which is good for digestion in normal amounts. But if you eat too much, you might feel bloated or gassy. If your stomach is sensitive, slowly eat beet greens to see how your body handles it.
Not Great for Weak Kidneys
If your kidneys aren't in the best shape, the oxalates in beet greens might be problematic. Before eating many beet greens, talk to your doctor if your kidneys aren't doing well. They can tell you if it's a good idea or not.
Might Mess with Your Meds
Beet greens could mess with some medicines you're taking. If you're on meds for things like low thyroid or weak bones, it's a good idea to check with your doctor first. They can tell you if it's okay or if you must be careful.
Beet greens are good for you, but too much can have some not-so-great effects. It's all about finding the right balance. If you have health issues or take medicine, talk to your doctor before making big changes to your diet.
Tips for choosing Beet Greens
When you're picking out beet greens to eat, it helps to know a few things. Here are some simple tips to make sure you get the most out of this leafy veggie:
Look for Good Colors
Get beet greens that are nice and green. The darker, the better. Avoid ones that look limp, yellow, or have weird spots. That usually means they're not so fresh.
Check the Stems
Feel the stems. They should be firm and break easily. The beet greens might be too old if they're soft or bendy.
Pay Attention to Leaf Size
Go for beet greens with medium to small leaves. They're usually tastier and softer. Also, make sure the leaves feel smooth, not rough or wilted.
No Flowers, Please
Don't get beet greens with flowers on them. When beets start making flowers, the leaves can get bitter and tough. Stick to the ones with young leaves for better taste.
Go for Organic or Wash Well
Suppose you can pick organic beet greens to avoid pesticides. If not, wash regular ones well to get rid of any chemicals. Greens can hold onto pesticides, so it's good to be careful.
Think About the Season
Consider when beet greens are in season. Usually, they're best in spring through fall. Buying them during this time can mean better flavor and more nutrients.
Get Whole Bunches
Choose whole bunches instead of already cut or packed ones. This way, you can check if everything looks fresh and good. Avoid packs with spots or anything that looks bad.
Store Right
Plan to use or store your beet greens right. They're best when they're fresh. If you need to keep them, put them in a bag in the fridge. Ensure there's some moisture to stop them from drying out.
These tips can help you pick the best beet greens to get the most nutrients and flavor. It's all about making your meals better with good choices.
Tips for Preparing Beet Greens
When it's time to prep your beet greens, you want them to taste great and be good for you. Check out these simple tips to make the most of this leafy green in your meals:
Give Them a Good Wash
Start by washing your beet greens well. Please put them in a bowl of cold water, give them a good wiggle, and then rinse them under the tap. Dry them off with a kitchen towel, or use a salad spinner to remove extra water.
Split Stems and Leaves
Beet greens usually come with both stems and leaves. Separate them if you want. Stems take longer to cook, so keep that in mind. You can use the leaves in salads or faster recipes and save the stems for dishes that take more time.
Make Stems Tender
If you're using beet green stems, cut them into smaller pieces to make them tender. You can also blanch them in boiling water for a few minutes before using them in your recipe.
Cook However You Like
There are lots of ways to cook beet greens. Try sautéing them in olive oil with garlic and some red pepper for a quick and tasty option. You can also toss them into soups, stews, or stir-fries to add more nutrients.
Season with Basic Stuff
Make your beet greens taste even better by seasoning them right. Add a little salt, pepper, and a squeeze of lemon juice for some zing. Throw in herbs like thyme, dill, or parsley to give your dish more flavor.
Don't Cook Too Much
Watch the cooking time so you don't overdo it. Beet greens are best when they're a bit crispy and still have that nice green color.
Mix with Other Good Stuff
Try mixing beet greens with other ingredients that go well together. Garlic, onions, tomatoes, or nuts can add flavor and nutrition to your dish.
Get Creative in the Kitchen
Think outside the box when it comes to using beet greens. Add them to omelets or quiches, or throw them on top of a pizza. There are lots of ways to use them in your cooking.
With these easy tips, you can make the most of your beet greens in the kitchen. Enjoy tasty meals that are good for you, too!
Tips on Including Beet Greens in Meal
To incorporate beet greens into a meal, make sure they are cleaned and washed before cooking. Then, cut the greens into two-inch pieces. Remove any tough stems. Meanwhile, heat a sauté pan and add the garlic. Sauté for a couple of minutes until the garlic becomes fragrant. Sprinkle with red pepper flakes or lemon juice and toss.
Beet greens are easy to prepare and can be eaten raw or cooked. They can also be stored in water and can be used in soups. Make sure to chop and clean them before cooking so they don't lose flavor. You can also use beet stems in vegetable broth or stock.
Beet leaves are also good as a side dish. To make them more appealing, you can boil or steam them. Just make sure to rinse them to remove any excess soil thoroughly. After cooking, you can use them in salads or sauteing. Add crushed garlic, red pepper flakes, or other flavorings. This way, you can make them more appealing and add them to your meal.
Cooking beet greens with a little garlic adds a tangy flavor. You can also add crushed red pepper flakes for a little heat. Lemon juice also brightens the taste. Add a little pepper and sea salt. For best results, remove the tough stems before cooking the greens.
