Energetics of Beet Greens: Mean and Green
Last time I wrote about beets I concentrated on beet roots, this week I am going to talk about beet greens! Most people throw away this part of the beet when cooking, but they are throwing away an excellent source of nutrients! Beet greens have a similar taste and texture to spinach and Swiss chard. It is time to start incorporating this delicious vegetable into your diet!
Varieties
The three varieties below represent the bulk of beets found in the market today.
Table beets are the most popular variety of beets and are most commonly found in local markets. These beets come in many colors including red, yellow, and white speckled with pink. Red beets contain a health-promoting phytonutrient called betacyanin, which is not found in yellow or rainbow-colored beets. Sugar beets are specifically used for the production of refined sugar and alcohol. These large white beets are not generally eaten as a vegetable. Their sugar content is more than twice that of red beets and they lack many nutritional benefits. Mangelwurzel, also called fodder beets, are used for animal fodder.
Beet greens are available throughout the year, however, their peak season runs from June through October.
How to Choose and Store
Beet greens almost always come with beet roots and are seldom sold separately. There are always some exceptions, some grocery stores and supermarkets cut off the beet greens before stocking the shelves. These grocery stores and supermarkets will sometimes give you the cut off beet greens for free!
To select the best tasting and most delicious beet greens, look for greens that appear fresh, have a lively green color and are not limp. Avoid beet greens that have turned yellow and are wilted.
For proper storage it is important to refrigerate the greens. It is best to place them in a plastic storage bag, like the ones found in the produce section. You should get as much air as possible out of the bag before placing it in the fridge. Beet greens may be attached or cut away from the beet root before storage.
Nutrition
Like the beet roots, beet greens also contain phenolic phytonutrients, manganese, and copper which protect the body from free-radical damage. Beet greens also contain a high amount of fiber which has been found to help lower total cholesterol levels and triglyceride levels. Other heart-healthy nutrients in beet greens are folate, potassium, magnesium, and vitamin C. Beet greens are a good source of energy-producing iron, bone-building phosphorus, and sleep-promoting tryptophan.
Energetics
Beets are neutral in temperature and sweet in flavor. They strengthen the Heart, sedate the spirit, improve circulation, purify the blood, benefit the liver, moisten the intestines, and promote healthy menstruation. Beets have been used with carrots for hormone regulation during menopause. They treat liver stagnancy and liver ailments in general, as well as constipation from fluid deficiency. They also treat nervousness and congestion of the vascular system.
Note: The greens contain oxalic acid, and in high doses, inhibit calcium metabolism.
Beet Green Chips
Ingredients
About 1 large bunch of beets greens
Olive oil
Kosher or sea salt
Fresh cracked black pepper
Preparation
Pre-heat oven to 350 degrees. Line one or two baking sheet pans with parchment paper.
Wash beet greens and blot with towels to remove excess water. Remove the inner rib of beet stems if they are thick and tough. Smaller, more tender beet greens can be baked with the inner rib intact.
Add all the beet greens to a large bowl. Start by tossing or spraying about 1 tablespoon of olive oil at a time, making sure the beet greens are lightly coated with oil. But do not over oil the leaves or they will become too greasy when baked.
Lay the beet greens in a single layer on the prepared baking sheet. Sprinkle salt and pepper over beet greens to taste. Season on both sides of the beet leaves.
Bake the beet greens for about 15 minutes, turn the beet greens and continue baking for 10 minutes or until the greens are crisp.
Source
https://whiteonricecouple.com/baked-beet-greens/
Mateljan, George. The World’s Healthiest Foods: Essential Guide for the Healthiest Way of Eating. George Mateljan Foundation: Seattle, 2007. Print.
Pitchford, Paul. Healing with Whole Foods: Oriental Traditions and Modern Nutrition. North Atlantic Books: Berkeley, 1993. Print.