Beets | Hmong American Farmers Association

Beta vulgaris

Beets are a bargain vegetable, because they are actually two in one: the delicious roots that everyone knows, and also the beet tops or greens, which are extremely nutritious and a wonderful spring treat. Unfortunately, too many adults dislike beets, having eaten (or been forced to eat) poorly prepared specimens as children.

Beets are biennials, meaning that they take two years to grow to maturity. In their first year they develop their familiar swollen roots, and during the second year they flower and seed.

Several types of beets are grown by many CSA farms: the familiar red beet (sometimes called “table beet” or “garden beet”); miniature varieties with roots that may reach a size no larger than a silver dollar; and specialty types raised for their unusual root colors (orange, yellow, or striped) or tasty greens. Chioggia (pronounced kee-oh-ja) is one of the better-known specialty beets, with its striking, concentric red and white rings. Most beets taste pretty similar; the yellow or golden ones are more mellow and earthy, and slightly less sweet than the red varieties.

History

It is thought that beets originated in the Mediterranean area, possibly Italy, although they have been cultivated since prehistoric times and thus their true origins are unknown. The original beets were closer to chard (a cultivar of the beet family) than the root vegetable we know today, and the early Romans ate only the leaves. Humans and livestock alike have long enjoyed beets and their various cultivars, which include chard, mangel-wurzel, and sugar beets.

Throughout recorded history, beets have been thought to have medicinal powers, combating digestive disorders, lack of sexual interest, and even AIDs.

Nutrition

Beets have one of the highest sugar contents of all vegetables but are fairly low in calories, at 74 per cup. They are extremely high in folate and manganese and are a decent source of dietary fiber, vitamin C, and potassium. Betacyanin, which gives red beets their distinctive rich pigment, is a powerful cancer-fighting agent and antioxidant.

The roots also contain betaine, supplements of which are sometimes prescribed to lower toxic levels of homocysteine, which can contribute to heart disease and stroke.

Season

Commercially, beets are widely grown and in season year-round. You’ll find them at their best in farmers markets and CSAs from midsummer through late fall.

Selection

Avoid beets that are overly large; they may be old and woody. The smaller beets are, the sweeter they tend to be. The roots should be firm, with no soft or flabby areas, and their tops (if attached) fresh and unwilted.

Storage

If you are lucky enough to acquire beets with their greens still attached, cut all but 2 inches of the greens and stems from the roots, so they do not pull moisture away from the roots. Store the unwashed greens in a separate perforated plastic bag in the refrigerator vegetable crisper, where they will keep for about 4 days.

The beetroots should be placed in the coldest place possible. Beets that are unwashed in the refrigerator vegetable crisper will keep for about 3 weeks. Beets also keep quite well in a basement, root cellar, or other place with the proper cool temperature and lack of humidity.

Trimming and Cleaning

Like spinach, beet greens must be very thoroughly washed and rinsed several times, as they usually harbor lots of sand and debris.

To clean the roots, scrub their necks gently with a soft vegetable brush to work off any clinging dirt, but be careful not to break the skin, which will cause them to “bleed.” Rinse under cold running water.

To prepare the greens, fill a big sink or bowl full of water, cut the leaves from the roots, and completely submerge them, swishing vigorously. Then rinse them under cold running water, and repeat if necessary. To dry, use a salad spinner or gently pat the leaves dry between a couple of clean dish towels.

Steaming and Boiling

Boiling cooks beets quickly, but it tends to leach out nutrients and some color (although red beets usually have plenty of pigment to spare).

To prevent bleeding in red beets when boiling, leave them whole with their root ends and 1 inch of stem attached. Boil for 25 to 30 minutes for small beets; 45 to 50 minutes for medium beets, or until they are tender. Test by piercing them with a knife. Once the beets are cool enough to touch, peel them by rubbing the skins, which should slide off like a glove.

Chioggia beets (the ones with concentric red and white circles) do not bleed. When cooked, their rings will turn orange or rose, or they may fade altogether.

Stir-Frying and Sautéing

Beet greens adapt well to stir-fries, but add them only during the last 1 to 2 minutes of cooking to preserve their vibrant color and fresh flavor.

Because the roots can be dense and fibrous, they should be parboiled before getting tossed into the wok. You can also julienne them (but cook them separately and add at the very end so they don’t bleed all over the rest of the ingredients). If the beets are thinly sliced, stir-fry them for only 2 to 4 minutes.

Beets headed for a sauté should also be thinly sliced (into ⅛- to ¼-inch rounds) and cooked on medium heat for 5 to 7 minutes.

Baking and Roasting

Beets respond very well to slow-roasting in the oven. To prepare, preheat the oven to 375°F. Peel the beets raw, using a vegetable peeler, then slice them into wedges (similar to potatoes). Or if they are very small, leave them whole, and place them in a single layer in a roasting pan or baking dish. Drizzle with oil, then add garlic and seasonings if desired, and roast them for 30 to 40 minutes, or until they are tender when pierced with a fork.

Microwaving

Cut unpeeled beets into evenly sized pieces. Place them in a microwave- safe dish and cover with 1 inch of water. Microwave on high power for 8 to 15 minutes, depending on their size and age, or until they are just tender. If you prefer them peeled, rub off their skins right after cooking, while they are still warm.

Blanching and Freezing

Beets should be fully cooked before freezing, as frozen raw beets will soften undesirably upon thawing. Frozen cooked beets, however, will retain their flavor and texture. To freeze, follow the boiling instructions above. Then plunge them into ice water for 5 minutes to stop the cooking process. Remove and drain. Slice or cube them if desired, and pack in zipper-lock freezer or vacuum food sealer-type bags, or freezer containers. Squeeze out any excess air and leave ½ inch of headspace (unless you are using the vacuum sealing method). Frozen beets will keep for up to 8 months at 0°F, but their texture may diminish considerably by that time.

Equivalents, Measures, and Servings

1 pound = 1¾ cups shredded = 2 cups chopped or sliced

Complementary Herbs, Seasonings, and Foods

Allspice, apples, bacon, beef, brown sugar, butter, cheese, chestnuts, cilantro, cinnamon, citrus, cloves, cream, cucumber, curry, dill, eggs, fennel, hazelnuts, honey, horseradish, lamb, lemon, lemon basil, mustard, nutmeg, onions, oranges, parsley, pine nuts, pork, potatoes, pumpkin seeds, sherry vinegar, smoked fish, sour cream, tarragon, vinaigrette, walnuts, walnut oil, wine vinegars.

Serving Suggestions

Because of their dense texture and sweet flavor, beets go best with rich meats like pork, beef brisket, duck, and ham, as well as oilier fish like salmon and swordfish.
Baking and oven-roasting are wonderful ways to accentuate the natural sweetness of beets, because these cooking methods caramelize their sugars.
Shred beets and carrots for an airy, colorful salad. Toss with raisins and some lemon juice, vinegar, or nut oil.
Beets can be juiced for beverages, but be sure to use this juice sparingly (or you will have a sugar high unlike any other).
Beet soup, or borscht, is a perennial Eastern European favorite. Top it with sour cream and serve with pork tenderloin, a green salad, and a dark bread like rye or pumpernickel.
Shred beets and red cabbage, and cook them together with a little balsamic vinegar, sea salt, and butter.
Don’t forget beet greens—they are incredibly healthful and tasty when sautéed with garlic and a nice olive oil. Try them in stir-fries and soups, or eat them raw in salads. Older beet greens are more flavorful and slightly bitter, which make them a perfect foil for goat cheese, rich soups, stews, meats, and hearty sausages.
Beets have a special affinity for citrus. Sprinkle cooked beets with the grated zest or juice of lemons or oranges.
Bake whole beets along with new potatoes in the oven until tender. They are delicious with salt and pepper and served with steak or corned beef.

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Moen Creek Pickled Beets

Makes 4 pints

Source Note: These will keep in the refrigerator several weeks but may disappear long before. Use as a condiment or a salad topping (chopped or sliced). Delicious as an appetizer with cottage or hard cheeses.

4 pounds beets
3 cups thinly sliced onions
1½ cups cider vinegar
1½ cups water
1½ cups sugar
1 tablespoon mustard seed
1 teaspoon whole allspice
1 teaspoon whole cloves
3 sticks cinnamon, broken
1 teaspoon salt

Scrub the beets with a vegetable brush and trim off the tops, leaving 2 inches of the stems attached to the roots. (Young tops can be added to salads or steamed as a vegetable.) Cover the beetroots with boiling water and cook until they become tender. Lift out the beets and drain. Peel and remove the stems (halve or quarter any roots that are larger than golf-ball size); set aside.
Combine the remaining ingredients in a large pot. Bring to a boil, decrease the heat, and simmer for 5 minutes.
Add the beets and heat through. Remove the cinnamon sticks, and let the beets sit in the vinegar solution until cool. Store in the refrigerator.

— FairShare CSA Coalition, From Asparagus to Zucchini

Trina’s Green Salmon

Serves 2

Source Note: This recipe comes from Trina, the shop manager at Featherstone Farm. This is a perfect fusion of her many lives: her time cooking at her family’s restaurant, her work on a CSA in Alaska, and her love of good food. This dish can be found as a first course at many Japanese restaurants, and it is very simple to make. Wasabi paste is available in tubes or packets in Asian grocery and specialty food stores.

8 ounces fresh spinach leaves (about 2 bunches), washed
Handful of beet greens, washed
8 ounces salmon (2 medium filets)
¼ cup wasabi paste
Juice from ½ lemon (about 2 tablespoons)
Salt and freshly ground black pepper

Preheat the oven to 300°F.
Bring a large pot of salted water to the boil. Add the spinach and beet greens and blanch them (cook quickly, just until they wilt and turn a brighter color). Drain the greens, and when cool enough to handle, spread the leaves somewhat flat, pressing out any excess water.
Coat the salmon thickly with the wasabi paste (remove the skin first or leave it on—your choice). Wrap the salmon in the spinach and beet greens and drizzle them with 1 tablespoon of the lemon juice. Sprinkle with salt and pepper.
Lay the salmon packages in a small baking dish and bake for 1 hour. Remove from the oven and sprinkle with the remaining lemon juice. Add additional salt and pepper if desired.

— Trina, Featherstone Farm, Rushford, Minnesota

From Bounty from the Box: The CSA Farm Cookbook, by Mi Ae Lipe