Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"The beet is the most intense of vegetables. The radish, admittedly, is more feverish, but the fire of the radish is a cold fire, the fire of discontent, not of passion. Tomatoes are lusty enough, yet there runs through tomatoes an undercurrent of frivolity. Beets are deadly serious."
-Tom Robbins, Author

The refrigerator light goes on...

Roasting is an essential technique in cooking great healthy food. The most important thing is that the roasting pan be large enough so that the food doesn’t touch. If you use too small a pan, the food will steam and not have that crispy outside the makes roasted food so great.

Beets

These are the veggies that you probably hated as a kid (I did). Most of us had them out of a can or as pickled beets, however fresh beets are fantastic and nothing like those that have been canned.

Look for fresh beets with the beet greens still attached. The greens should be fresh and crisp, like fresh spinach. The greens are delicious sautéed quickly in just a pat of butter and a touch of maple syrup (see my Collard Greens recipe). They should be cooked as soon as possible because they will wilt rapidly.

You are not stuck with red beets—there are also white, yellow, golden and striped beets. Golden beets are milder than red but are still very sweet. The bonus is that they don't bleed like red beets. Striped beets have rings of red and white stripes. They are also known as Chiogga (kee oh ja) beets.

If I am going to use beets in a salad, I will scrub them gently and then wrap them in foil for roasting. After they are done, let them cool and the peel will slip off easily.

4 ounces beets = 49 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 11g carbohydrates, 88mg sodium, 0mg cholesterol, 0 mcg Vitamin K.

4 ounces beet greens = 25 calories, 0g fat, 0g sat fat, 0g mono fat, 2g protein, 5g carbohydrates, 253mg sodium, 0mg cholesterol, 448 mcg Vitamin K

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Roasted Beets



Servings = 4 | Serving size =about 1 cup beets

Cooking Time = 30 Minutes

This recipe can be multiplied by 2,3,4.

Leftovers are great ingredients in tossed salads.

2 medium beets
1 tsp unsalted butter
1/4 tsp salt
1/8 tsp dried oregano
1/8 tsp chili powder

Preheat the oven to 400°F.

Wrap beets in a paper towel and cook on high in microwave for 5 minutes. Let cool for 5 minutes.

Peel and cut into 1 inch cubes.

Place in a roasting pan large enough so that the beets are not completely touching.

Put the pat of butter on the beets and sprinkle the parsley, salt, oregano and chili powder over the top.

Reduce the heat to 375°F and roast for 20 – 25 minutes. The beets are done when they are slightly crisp on the outside.

Nutrition Facts

Serving size = 1 cup

Servings = 4

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Amount Per Serving

Calories 44 Calories from Fat 10
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 1g 3%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 2mg 1%
Sodium 210mg 9%
Total Carbohydrates 8g 3%
    Dietary Fiber 2g 9%
    Sugars 6g  
Protein 1g  
Vitamin A 2% Vitamin C 7%
Calcium 1% Iron 4%
Vitamin K 0 mcg Potassium 269 mg
Magnesium 19 mg