Food of the Month: Beets

Beets are known for their deep red color, but not everyone knows about the health advantages of the phytonutrients packed inside. Phytonutrients, such as betanin and vulgaxanthin support the detox process in the body, triggering activity to eliminate toxins. These root vegetables are rich in antioxidants and anti-inflammatory properties that can benefit your health.

Beets' powerful nutrient compounds are also being studied for their ability to prevent heart disease, type 2 diabetes, and cancer. In rare cases, some people do experience beeturia, the reddening of urine, after eating beets. Although this isn’t considered harmful, it’s recommended to consult a doctor, as this could be a symptom of an iron-related problem.

Nutrition Information
Beets (Raw, 2” diameter, 82g)

• Calories: 35
• Fat: 0g (0%)
• Cholesterol: 0mg
• Sodium: 64mg (3%)
• Potassium: 266mg
• Total Carbohydrates: 8g (3%)
• Protein: 1g
• Vitamin A: 1%
• Vitamin C: 7%
• Calcium: 1%
• Iron: 4%

RECIPES

Beets, Spinach, and Goat Cheese Sandwich
Source: http://www.realsimple.com/food-recipes/browse-all-recipes/beet-spinach-goat-cheese-sandwich

• 4 small beets
• 2 tablespoons olive oil
• 2 bunches spinach, trimmed (about 12 cups)
• Kosher salt and black pepper
• 1 tablespoon red wine vinegar
• 4 ounces goat cheese
• 1/4 cup chopped raisins
• 4 whole-wheat rolls, split

1. Heat oven to 450° F. Wrap the beets in a large piece of aluminum foil and bake until easily pierced with a paring knife, 35 to 45 minutes. Let cool, then, using a paper towel, remove the skins. Thinly slice.
2. Heat the oil in a large skillet over medium-high heat. Add as much spinach as will fit in the skillet. Season with ¾ teaspoon salt and ¼ teaspoon pepper. Cook, tossing frequently and adding more spinach when there is room, until just wilted, 2 to 3 minutes. Stir in the vinegar.
3. Meanwhile, combine the goat cheese, raisins, and ¼ teaspoon pepper in a small bowl.
4. Divide the sliced beets, spinach, and goat cheese spread among the rolls.

Beet and Ricotta Salata Salad
Source: http://www.realsimple.com/food-recipes/browse-all-recipes/beet-ricotta-salata-salad

• 4 medium beets (about 1 1/2 pounds), peeled and cut into wedges
• 6 tablespoons olive oil
• Kosher salt and black pepper
• 2 tablespoons chopped fresh mint leaves
• 2 tablespoons chopped roasted almonds
• 2 teaspoons red wine vinegar
• 2 ounces ricotta salata, shaved

1. Heat oven to 450° F. Toss the beets, 4 tablespoons of the oil, and ¼ teaspoon each salt and pepper on a rimmed baking sheet. Roast, tossing once, until tender, 30 to 35 minutes.
2. Top with the mint, almonds, vinegar, ricotta salata, the remaining 2 tablespoons of oil, and ¼ teaspoon each salt and pepper. Serve warm or at room temperature.