Dishing It Up!

by Victoria Mattson

Victoria Mattson is a local cook, confectionaire and writer. She offers healthy and nutritious recipes and food tips in each issue of North County Outlook. Phone (360) 658-9903 or e-mail victoria@northcountyoutlook.com.

Growing up, pickled beets were forever on our holiday tables. I didn't like pickled beets and considered them something my mother served to preserve old world traditions. They came out of a can, were sliced and placed on a small relish tray.

One week I found fresh beets in my CSA box of organic vegetables delivered by Klesick Farms. These were very different from what I knew as beets. As I read up on how to prepare them, I learned that beets are actually very sweet, which is a taste I really like! In fact, beets boast the highest natural sugar content of any vegetable. Their relative, the sugar beet, is even processed into sugar.

As expected, a vegetable as vibrant in color as a beet packs a nutritional wallop! Beets are high in folate, manganese and potassium. Beet pigments are loaded with powerful antioxidants called betalains, which are powerful cancer-fighting agents. Beets' protection against colon cancer, in particular, has been demonstrated in several studies. The greens attached to the beet root are also rich in nutrients and can be prepared like spinach or Swiss chard.

While beets are available all year, they are a cool-season crop and grow well in the cool temperatures of spring and fall. They are well suited to small home gardens since they require little growing room.

When purchasing beets, look for smooth-skinned bulbs with sturdy, unwilted greens. Choose small or medium-sized beets whose roots are firm and deep in color. The larger beets will be tougher. Store beets unwashed in the refrigerator where they will keep for two to three weeks.

Beets can be shredded and eaten raw. Peel first and then shred raw beets into a green salad or some cole slaw along with the cabbage and carrots.

Roasting is the easiest way to cook beets, although they can also be steamed or boiled in a pan half-filled with water. Either way, allow 1/2 hour to cook small young beets, and up to 1 hour for large beets. Roasted beets are wonderful on their own, dotted with butter, salt and pepper or simply dressed with vinaigrette.



Roasted Beets

Preheat oven to 400°F. Prepare 2 small or 1 medium beet per person. Cut the greens away from the beets, leaving about 1/2 inch of stems. Gently scrub the beets and wrap in foil. Roast small beets 1/2 hour, medium beets for 3/4 hour or larger beets for 1 hour. They are done when a knife glides easily through the beet root. Check for doneness only at the end of the recommended cooking time to reduce bleeding of the beet juice. Remove from the oven, unwrap the beets and let cool. When cool enough to handle, cut away the ends and slip off the skins.

Buttered Beets and Sour Cream: Cut the cooked, skinned beets into 1/4 inch slices. Per 1 pound of beets, melt 2 tablespoons butter in a pan and add the beet slices. Slowly stir in 1/4 cup sour cream. Heat gently, until sour cream is hot. Add salt and pepper, if desired.

Hot Pickled Beets: Cut the cooked, skinned beets into 1/4 inch slices. Per 1 pound of beets, melt 2 tablespoons butter in a skillet, add 1 1/2 tablespoons wine vinegar, 1/4 tsp lemon juice and 1/2 teaspoon sugar. Add the beet slices and heat.

Brown Sugar Glazed Beets: Cut the cooked, skinned beets into 1 inch cubes. Per 1 pound of beets, combine 3 tablespoons brown sugar, 2 tablespoons orange juice, 1 tablespoon butter, and a dash of salt and pepper in a large skillet. Cook over medium heat until the sugar and butter are melted and starting to bubble. Stir in beets and cook until most of the liquid has evaporated and the beets are coated with glaze, 6 to 8 minutes.

Victoria Mattson, co-owner of Let's Dish!, provides ready-to-cook meals for pick up or delivery. Phone 360-658-9903 or visit www.letsdish.com.