How to Cook Beetroot
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Have you tried beets?
We know these root vegetables, often sold with footlong stems and leaves, can be intimidating if you’ve never tried them. We’re here to help!
Beetroot (the term for the red or golden root portion of the beet plant) has a ton of healthy nutrients and is far easier to prepare than you might imagine.
Why are beets good for you?
According to the American Heart Association, beets contain high levels of vitamin B9 (folate), which is necessary for healthy cell growth and red blood cell formation. They are also high in nitrates that improve cardiovascular health.
Beets are also low in calories and high in potassium and fiber, making them very nutritionally dense.
If you’re a “volume eater,” this veggie is for you.
With only 59 calories per cup, you can eat lots of beets, feel satiated from the fiber, and not sacrifice too many of your daily calories. However, if you do plan to eat a lot of these, be warned that it may turn your waste (both pee and poop) into a reddish hue. This is totally safe and nothing to be concerned about, but rather a byproduct of the pigment being absorbed by your body.
Golden vs Red Beets
These two beet varieties, often seen side by side in grocery stores, offer the same nutritional value when it comes to macronutrients.
However, red beets have higher amounts of antioxidants called betalains. Golden beets still contain some betalains, in addition to other beneficial antioxidants.
Golden and red beets have slightly different flavor profiles, and one is much more likely to stain your hands and clothes (we’ll let you guess which one that is).
Regarding flavor, golden beets are a little more mellow than their red counterparts and typically scale a little less sweet and earthy overall.
Red beets are more commonly found and have a rich, earthy flavor.
Both pair well with flavors like balsamic vinegar, black pepper, and soft, crumbly cheeses like goat and feta. We have found that simply roasting this veggie and topping with simple flavors is best. Beets are totally capable of standing on their own!
How to cook beetroot
There are a few primary ways to prepare beetroot: steamed, roasted, or boiled.
Steaming will preserve the most nutrients out of all options, but we have found that roasting beets preserves the color most and tastes the best.
To roast beets, we start by preheating the oven to 350F. Then, we prepare a baking sheet by lining it with aluminum foil. Next, we thoroughly wash each beet and dry it well. Even though we will be peeling the skin off, it’s important to try to get as much dirt off of the outside now as possible, as it will be hard to remove once softened and cooked.
Coat well with avocado oil, then wrap each beet, with the skin on, in aluminum foil. Cook for an hour, then remove, cool, and unwrap.
Once cool enough to touch, peel the skin off with your fingers, slice it up, and enjoy it as is or with your toppings of choice!
How to Cook Beetroot
Beetroot has a ton of healthy nutrients and is far easier to prepare than you might imagine.
Yield: 2 beets per person
Instructions
- Preheat oven to 350F.
- Wash your beets thoroughly and dry them with a towel, leaving the skin on.
- Line an oven-safe cookie sheet with foil.
- Coat each beet in avocado oil and wrap individually in aluminum foil. You don’t need to add any other spices here, as we will be peeling the skin off once cooked. Save seasoning for afterwards.
- Cook for 1 hour.
- Cool and remove from foil.
- Remove the skin with your hands. It will glide off easily.
- Slice, cube, or dice and season as desired. We love to slice into rounds, drizzle some olive oil, and finish with flaky salt. Simple and delicious!
