The Buzz On Beet Greens, Roasted Beets and Sautéed Greens

The Buzz On Beet Greens, Roasted Beets and Sautéed Greens - With A Bonus Recipe

What Are Beet Greens Good For?

Botanical name: Beta vulgaris

Grown in the Mediterranean region as far back as 2,000 B.C., beet cultivation spread to Babylonia in the eighth century, then to China around 850 A.D.

Beets, along with their greens, belong to the Goosefoot family, known as Chenopodiaceae. Within the botanical family, beet greens are factored alongside spinach, Swiss chard, quinoa, lamb's quarter, and a number of other wild plants, which means that beet greens can be placed in the “dark, leafy” category. Because they are a cool season crop, beets grow quickly and can survive almost freezing temperatures, making them a favorite of northern gardeners. Beets and their greens also enjoy a longer than normal growing season.

It’s best to use beet greens within two or three days after refrigeration. Enjoy beet greens by themselves as a salad or with other leafy vegetables, or sauté them in a bit of olive oil or balsamic vinegar and salt for a delicious side dish.

Here’s a great tip: if you find yourself with too many beet greens, don’t throw them away. Freeze them and use for soup stock.

Health Benefits of Beet Greens

Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol. Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.

As if that weren' enough, studies have also shown that the vitamin K in beet greens contains blood clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength, and may also play a role in fighting Alzheimer’s disease. Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.

The vitamin A content in beet greens helps strengthen the immune system and stimulates production of antibodies and white blood cells. The beta-carotene in vitamin A is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease. Doctors often recommend vitamin A to patients at risk of developing night blindness.

Beet Greens Healthy Recipes: Roasted Beets and Sautéed Beet Greens Recipe

Use every part of your fresh beets and get two delicious side dishes.

Ingredients:

One bunch beets with greens
¼ cup/60ml olive oi
2 cloves garlic, minced
2 tablespoons/30ml chopped onions
1 tablespoon/15ml red wine vinegar
Sea salt and pepper to taste

Procedure:

Preheat oven to 350F/175C/Gas 4

Wash beets thoroughly, leaving skins on. (It’s easier to peel the beets once they’ve been roasted.) Remove the greens and rinse, removing any large stems and set aside.

Place beets in a small baking dish or roasting pan, toss with half of the olive oil, cover and bake for 45 to 60 minutes or until tender. Serve with red wine vinegar or butter and salt and pepper.
For the greens: heat remaining olive oil in a skillet over medium-low heat. Add garlic and onion and cook for one minute. Tear the beet greens into 2 to 3 inch pieces, and add to skillet, stirring until wilted and tender. Season with salt and pepper.
(Source: AllRecipes.com)

Beet Greens Fun Facts

Cultivated since prehistoric times, early Romans only ate the beet tops, leaving the beet roots for medicinal purposes.

Summary

Beets and their greens offer not only two great dishes for the table, but two sets of nutritional attributes as well. In the greens, vitamins A and K, especially, offer a plethora of benefits for the whole body, from your brain to your blood to your eyes. In the kitchen, beet greens can be enjoyed sautéed or as a salad.

Another way to get nutrients from beet greens is through juicing.

private chefs and event catering

Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach

info@yadachef.com | 954-367-YADA (9232)

561-285-7466

www.yadachef.com

south florida catering and personal chefs

Jacques Pepin's Flatbread Recipe

I saw Chef Pepin make this on one of his shows, and thought, that is almost like the bread I used to make when I lived on the Beach in St. Augustine Florida and I had no yeast. I called it a cheat pizza dough, and I added tons of granulated garlic. Serves 6 1 1⁄2 cups/188g regular all purpose flour 1 cup/250ml water 1⁄4 teaspoon/2ml baking powder 1⁄4 teaspoon/2ml salt 2 tablespoons/30ml olive oil 2 tablespoons/30ml water Dump everything (except the 2 tablespoons water) into a bowl and "stir it into a gooey stuff" as Jacques says. The dough will indeed be very wet, gooey, sticky. Stir in any optional ingredients. Heat a non-stick 10" / 25.4 cm skillet over medium to medium-high heat. Pour about a tablespoon of olive oil into the pan and then pour in the dough. Spread into one flat layer with a spoon or spatula. (A little oil on the spoon or spatula helps keep the dough from sticking to it.) Add remaining water around the outside of the dough where it meets the pan; the o...

Gluten Free Campfire Corn Dog Dip Recipe

Please read the packaging. Many hot dogs and sausages contain wheat gluten as a binder. Ingredients 1 (8-oz.)/225g block cream cheese, softened 1/3 cup/79ml sour cream 2 jalapeños, minced 1 teaspoon garlic powder 1 1/2 cups/181g shredded cheddar 1 1/2 cups/192 shredded Monterey Jack 3 sweet corn, kernels removed (about 2 cups) 6 hot dogs, sliced into coins 4 green onion, thinly sliced Chips, for serving Directions In a large bowl, mix together cream cheese, sour cream, and jalapenos. Fold in cheeses, corn, hot dogs, and most green onions (save some for garnish!). Season with salt and pepper and transfer to a cast iron skillet. Cover skillet with foil. Cook over campfire until cheese is melted and bubbly, about 15 minutes. Garnish with remaining green onions and serve warm with chips. Delish private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdale + M...

Lemon Pound Cake with Lemon Glaze Recipe

Fresh lemon zest brightens up this citrusy pound cake. The glaze makes the cake moist and irresistible. Ingredients 1 cup unsalted butter 1/2 cup Pyure Organic All Purpose Stevia Blend 4 eggs 1 tsp vanilla 1 tbsp finely grated lemon zest 1 3/4 cups all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 3 tbsp milk Lemon Glaze: 1/3 cup lemon juice 1/2 cup Pyrure Organic All Purpose Stevia Blend 1/2 tsp Pyure Organic Liquid Stevia Instructions: Preheat oven to 325 °F. Line an 8 x 4- inch loaf pan with parchment paper and set aside. Beat together butter and Pyure Organic All Purpose Stevia Blend until fluffy. Add eggs, one at a time, blending after each addition. Beat in vanilla and lemon zest. Whisk together flour, baking powder, baking soda and salt. Stir flour mixture into butter mixture, alternating with milk. Scrape batter into prepared pan. Bake for 50 to 55 minutes or until tester inserted into center comes out clean. Let stand 5 minutes. Remove cake from pan and le...

Mediterranean Pizza with a Twist Recipe / Fancy Salmon Loaf Pizza

Serves 4-8 1 large pizza crust uncooked (you can make your own or some dough from your local pizza shop) 1 tablespoon/15ml olive oil 1/2 cup/120ml sour cream cucumber sauce, divided in half* 1/4 of the salmon loaf* 1/4 cup/137g capers 1/2 cup/75g feta, crumbled chopped dill to sprinkle Pre heat oven 500F/260C/Gas 10 Roll or press out your dough onto a pizza pan. Spread olive oil evenly over the dough, then spread half of the sour cream sauce. Break the salmon loaf and distribute evenly. Do the same with the capers , feta and dill. Save some dill to garnish. Place the pizza in the preheated oven. Bake for 15 minutes. Remove from oven. Slice and serve with a drizzle of the sauce and a bit more dill. The recipes for the salmon loaf and dill can be found in our previous post of Salmon Loaf Bringing Back A Classic. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach info@yadachef.com | 954-367-YADA (9232) www....

Fish Not As Carbon Friendly As Previously Thought

Darin Graham - Reporter, The Climate Question Eating fish could be worse for the climate than previously thought, according to a recent scientific study . Previous research indicated that seafood has a smaller carbon footprint than other animal proteins, because fishing doesn't require farmland or the care of livestock. But a new study claims that catching fish using heavy nets that drag across the seabed - known as bottom trawling - emits about the same amount of carbon dioxide (CO2) globally as the aviation industry. Seabed sediments that act as huge carbon sinks are churned up during this kind of trawling - and this results in CO2 being released. "The ocean is full of little creatures that we call the plankton, microscopic algae and microscopic shrimp and so forth," says Dr Sala, explorer-in-residence at National Geographic and leader of the study published in Nature. Speaking to the BBC World Service's, The Climate Question , he says "most of these creatu...

Chocolate Sorbet Recipe

2 1/2 cups/625ml water 1 cup/192g sugar, granulated 1 /2 cup/56g unsweetened cocoa 1/4 cup/45g bittersweet chocolate grated In a saucepan, combine 1 cup of water, the sugar and cocoa powder - whisk until dissolved over medium heat. Remove from heat and stir in bittersweet chocolate until dissolved. Add the remaining water and remove from heat. Let cool. Pour into ice cream maker and process according to the machine’s instructions. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach info@yadachef.com | 954-367-YADA (9232) www.yadachef.com

Citrus Pear Jam - Freezer Jam Recipe

Late-season pears get a boost from a touch of orange and cardamom in this tasty recipe, which goes just as wel l spread on toast as it does over roast pork tenderloin. Because freezer jams are not sterilized, you cannot keep them at room temperature. Makes enough to fill five 8-ounce/227g jars 2 medium-sized sweet navel oranges 3 cups/675ml/675g ripe Bartlett pears, peeled, seeded and chopped finely 1 tablespoon/15ml lemon juice 1/4 teaspoon/1ml ground cardamom 1 1/2 cups/195g sugar, ideally superfine Pectin of your choice (since it varies by brand, consult package for correct amount) Using a sharp knife, completely remove the peel of the orange. One at a time, remove each slice of orange, using the knife to cut between the orange flesh and the white pithy membrane that separates each slice. When you're done, you should have perfectly formed orange slices without any seeds or membranes. If any seeds remain, remove them. Cut each slice into 3 or 4 chunks...

Roast Provencal Chicken Recipe

In honour of Bastille Day. Serves 4-6 1 roasting chicken 2kg/4 pounds 1 tablespoon/15ml olive oil 1/2 head of garlic, mashed into a paste 1 tablespoon/15ml/15g Herbes de Provence 1/2 tablespoon/7ml sea salt 1 teaspoon/5ml fresh ground pepper 1 lemon cut into wedges 3 baking potatoes cut into large pieces Preheat oven to 475F/ 246C/Gas 9. Pat chicken dry. Rub with olive oil. Mix garlic, Herbes de Provence, oil, salt, and pepper in a small bowl. Rub mixture all over the inside and outside of the chicken. Place the chicken on a wire rack set inside a roasting pan with potatoes scattered around the chicken. Roast chicken until the skin begins to brown, 25–30 minutes. Reduce heat to 350F/175C/Gas 4 and roast until an instant-read thermometer inserted into thigh registers 165F/87C, 25–30 minutes longer. Let rest 10 minutes before carving. Serve with lemon wedges. personal chefs and event catering Miami + Miami Beach + Fort Lauderdale + Palm Beach info@yadachef.com | 954-367-YADA (9232...

Fireside Orange Brownies Recipe

Whether you are camping in the countryside, heading to the backyard bbq grill, or just want head into your kitchen, these brownies "baked" in orange shells will give you just what you want. Serves 6-8 6 - 8 medium to large oranges 1 box of your favourite brownie mix or use our recipe found here https://food.yadachef.com/2018/01/yada-chef-brownie-recipe.html aluminium foil to wrap the oranges. Build a campfire, or preheat your grill oven to 350F/180C/Gas 4 Cut the top of the orange about 1/8 of the way down. Scoop the flesh out and reserve for later use. Make the brownie mix according to the directions. Fill the orange shells up 3/4 of the way. You should have about 1/2 inch/1.3cm gap. If cooking in the ashes of a campfire or the grill, put the lid back on the orange. Wrap tightly in heavy duty foil and place in the still hot ashes cut side up, until the batter is firm and a tooth pick comes out clean. If using the bbq grill or bakin...

Lobster Newburg Recipe

2 cups/1lb/450g lobster meat 4 tablespoons/57g butter ¼ cup/60ml brandy 1 cup/250ml heavy cream 3 egg yolks salt/pepper to taste toast points or crostini Cut lobster meat into large pieces and sauté in butter for 5 minutes. Add brandy, pull off burner and blaze it. In a separate pan, blend the cream and egg yolks. Place the pan in the top part of a double boiler stir constantly until the mixture thickens and coats the back of a spoon. Combine with the lobster and season with salt and pepper. Serve with toast points or Crostini. private chefs and event catering Palm Beach + Boca Raton + Fort Lauderdale + Miami Beach info@yadachef.com | 954-367-YADA (9232) 561-285-7466 www.yadachef.com south florida catering and personal chefs

YaDa Chef Private and Personal Chefs

Search This Blog