How to Eat Beet Greens: 5 Easy Recipes & Tips for Incorporating into Your Diet

Introduction

Beet greens are a healthy and versatile vegetable that can be enjoyed in many different dishes. Whether you’re looking for a nutritious side dish or an ingredient for a creative salad, beet greens offer plenty of possibilities. In this article, we’ll explore how to eat beet greens and the various ways to incorporate them into your diet. We’ll also look at five easy recipes you can try and tips for adding beet greens to your meals.

Overview of Beet Greens

Beet greens are the leaves of the beetroot plant and are available year-round. They have a slightly bitter flavor and a crunchy texture. Beet greens are high in vitamins A and C, calcium, iron, and fiber. They are also a good source of antioxidants, which help protect against cell damage and reduce inflammation.

Reasons to Incorporate Beet Greens into Your Diet

Beet greens are a great way to add some extra nutrition to your meals. They are low in calories but high in nutrients, making them an ideal addition to any healthy diet. Beet greens are also incredibly versatile and can be used in a variety of recipes, from soups to smoothies. Plus, they’re easy to prepare and cook, so you don’t have to spend hours in the kitchen.

How to Prepare and Cook Beet Greens

Before you start cooking, it’s important to clean and trim the beet greens. Rinse the leaves under cold water, then remove the stems and discard them. Once the greens are cleaned, you can start cooking. Here are some of the most popular methods for preparing beet greens:

• Sauteing: Heat a tablespoon of oil in a skillet over medium heat. Add the beet greens and sauté for 2-3 minutes, stirring occasionally.
• Roasting: Preheat the oven to 375°F. Place the beet greens on a baking sheet and drizzle with oil. Roast for 10-15 minutes, or until the greens are crispy.
• Blanching: Bring a pot of salted water to a boil. Add the beet greens and blanch for 1-2 minutes. Drain and rinse with cold water.

5 Easy Recipes to Enjoy Beet Greens

Now that you know how to prepare and cook beet greens, here are five delicious recipes to try:

Sauteed Beet Greens

Heat a tablespoon of olive oil in a skillet over medium heat. Add one bunch of chopped beet greens and sauté for 2-3 minutes, stirring occasionally. Season with salt and pepper, to taste. Serve warm.

Roasted Beet Greens

Preheat the oven to 375°F. Place one bunch of chopped beet greens on a baking sheet and drizzle with olive oil. Roast for 10-15 minutes, or until the greens are crispy. Season with salt and pepper, to taste. Serve warm.

Beet Green Pesto

Combine one bunch of chopped beet greens, ½ cup of walnuts, ¼ cup of grated Parmesan cheese, 3 cloves of garlic, and ¼ cup of olive oil in a food processor. Blend until smooth. Add salt and pepper, to taste. Serve over pasta or use as a spread on sandwiches.

Beet Green Soup

Heat a tablespoon of olive oil in a large pot over medium heat. Add one onion, diced, and sauté for 3-4 minutes. Add one bunch of chopped beet greens, 6 cups of vegetable broth, and 1 teaspoon of dried thyme. Simmer for 20 minutes. Puree the soup using an immersion blender or food processor. Season with salt and pepper, to taste. Serve warm.

Beet Green Smoothie

Combine one banana, ½ cup of frozen strawberries, one handful of beet greens, ½ cup of almond milk, and 1 tablespoon of honey in a blender. Blend until smooth. Add more almond milk if needed. Serve cold.

Tips for Adding Beet Greens to Your Diet

If you’re looking for ways to incorporate beet greens into your diet, here are some ideas:

• Add to Salads: Chop up some beet greens and add them to your favorite salad recipe. They pair especially well with fruit, nuts, and cheese.
• Use as a Garnish: Use beet greens as a garnish for soups, stews, and other dishes.
• Substitute for Kale: Use beet greens as a substitute for kale in recipes like smoothies and pesto.

Health Benefits of Eating Beet Greens

Eating beet greens offers several health benefits. Here are some of the top reasons to add them to your diet:

• High in Nutrients: Beet greens are rich in vitamins A, C, and K, as well as minerals like calcium and iron.
• Low in Calories: One cup of cooked beet greens contains only 25 calories, making them a great choice for those watching their weight.
• Rich in Antioxidants: Beet greens are packed with powerful antioxidants, which can help protect against cell damage and reduce inflammation.

How to Create Delicious Salads with Beet Greens

Beet greens are perfect for creating delicious salads. Here are three ideas to get you started:

Beet Green Salad with Feta Cheese

Combine one bunch of chopped beet greens, ½ cup of crumbled feta cheese, 1 cucumber, sliced, and ¼ cup of toasted almonds in a bowl. Drizzle with olive oil and lemon juice, and season with salt and pepper, to taste. Serve chilled.

Beet Green Salad with Avocado and Walnuts

Combine one bunch of chopped beet greens, 1 avocado, diced, ½ cup of toasted walnuts, and ½ cup of dried cranberries in a bowl. Drizzle with olive oil and balsamic vinegar, and season with salt and pepper, to taste. Serve chilled.

Beet Green Salad with Apples and Pecans

Combine one bunch of chopped beet greens, 1 apple, diced, ½ cup of toasted pecans, and ¼ cup of crumbled goat cheese in a bowl. Drizzle with olive oil and lemon juice, and season with salt and pepper, to taste. Serve chilled.

Conclusion

Beet greens are a healthy and versatile vegetable that can be enjoyed in many different dishes. From sautéed to roasted, there are plenty of ways to prepare and cook beet greens. Plus, they offer numerous health benefits, such as being high in nutrients, low in calories, and rich in antioxidants. Now that you know how to eat beet greens, why not give some of these recipes a try? With a little creativity, you can create delicious salads and side dishes that make the most of this nutritious vegetable.