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Beets – The Nutritious Ruby-Red Vegetable!

Christine Zarichuck / Blog  / Beets – The Nutritious Ruby-Red Vegetable!

Beets – The Nutritious Ruby-Red Vegetable!

Beets have a rich sweet and earthy flavor. They are highly nutritious and provide fiber, folate, potassium, and phytochemicals. To preserve the betacyanin in beets (which is being studied for its potential as a tumor-fighting compound) it is best to roast the beets whole with their skins on. Boiling them will result in leaching. Adding them to your diet is simple.  Try adding them to your salads, add shredded beets to muffins, or try making a Borscht Soup.

 

Borscht, also known borsch or bartch, is a class of soups common in Russian and Polish cuisines.  There are several styles, from humble pots of cabbage and beets to abundant meals with sausage, duck and many vegetables. Depending on the style, borscht is served hot or cold, often topped with a dollop of sour cream.  Lesser-known summer borscht is made with greens, but not beets.  Here’s a recipe passed down from my mother.

 

Beet Soup (Borscht) Recipe

2 Tbsp vegetable oil

1 large onion, chopped

2 large cloves of garlic, minced

1 large carrot, diced

1 cup of shredded cabbage

1 stalk of celery, diced

4 cups of beef broth (or vegetable broth)

1 small can of diced stewed tomatoes with juice

1 medium potato, diced

½ cup frozen green beans

1 big can of red beets with juice or 3-medium roasted beets (diced)

1 Tbsp of brown sugar

2 Tbsp of lemon juice or vinegar

2 Tbsp parsley (5 Tbsp fresh parsley)

2 Tbsp dill weed (5 Tbsp fresh dill weed)

1 Tbsp caraway seeds (optional)

Salt & Pepper

1 Cup of sour cream (optional)

Sliced polish sausage (kielbasa) or diced smoked ham or minced veal or chicken, duck, rabbit or fish. (Optional)

 

Heat oil in a large saucepan over medium heat.  Sauté onions, garlic, carrots, cabbage, and celery for about 5 minutes.  Add beef or vegetable broth and the stewed tomatoes.  Bring to a boil, reduce heat and simmer uncovered for 30 minutes, stirring occasionally.  Add diced potatoes, frozen green beans, diced beets (with beet juice if using from canned), sugar and lemon juice (or vinegar) and cook for another 15 minutes or until potatoes are tender (add meat if desired).  Stir in dill, caraway seeds & parsley.  Serve in large bowls with a dollop of sour cream, if desired.  This soup pairs well dark rye bread and a good Chardonnay!  Enjoy.

 

Christine Zarichuck

Fitness Instructor and

Health & Wellness Coach

 

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