The Beat on Beets
Lisa Grentz, MS, RDN, CD/LDN, FAND
Perhaps one of the best things about beets is that nothing is wasted because beets are 100% edible. Most often, we think about beets in terms of their red bulb, but the leaves and stems are also nutritious and delicious. Beets can be eaten raw, boiled, roasted, steamed, or made into juice. Here are some suggestions for incorporating all beet components into your diet:
Juice a beet and add to apple juice
Blend beets and stems into smoothie
Blend beets into a dip
Grate beets into salad or slaw
Add diced beets to chicken salad
Top leafy green salad with beets, feta cheese, and chopped green apple
Add beet greens to a leafy green salad
Use beet greens to make a pesto sauce
Cook beets in soup
Toss beets with olive oil, salt, pepper and roast until tender for a great side dish
Chop beet stems and add to stir-fry
Sauté beet stems and add to vegetable medley
Pickled beets can be a fun addition to many dishes, just be mindful that these will be higher in sodium.
The vibrant color and earthy flavor of this delicious Beet, Carrot, and Apple Slaw makes a great addition to your plate.
Beet, Carrot, and Apple Slaw
1 red apple, cored
2 small beets, peeled
1 cup julienned carrots
1 Tbsp. pure maple syrup
1 Tbsp. fresh lemon juice
¼ tsp. fine sea salt
¼ cup feta cheese crumbles
1-2 Tbsp. chopped walnuts (optional)
Instructions
Using a box grater, grate the apple and beets into a medium bowl. Add julienned carrots.
In a small bowl, whisk together the maple syrup, lemon juice, and salt. Pour mixture over the apple, beets, and carrots. Add feta cheese (and walnuts if desired) and toss to combine. Refrigerate for 1 hour and eat chilled. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
Note: If carrots are too challenging of a texture for your little one, try steaming them before adding to the salad for a softer texture.