The Science of Deliciously Good Health

Beets belong to the same family as chard and spinach – greens that are renowned for their healthful benefits. But, with this delicious and nutritious purple root gaining in popularity and accessibility, it’s time our traditional green salads are tossed to a different “beet.”

Beetroots (the purple bulbous part of the plant) are an excellent source of folic acid, fiber, manganese, vitamin B6, and potassium. But don’t get lost in the “purple haze” and forget to eat the beet greens, which are rich in calcium, iron, and vitamins A and C.

Beets have long been used to treat liver disorders, given their stimulating effects on the liver’s detoxification process. They contain high levels of betacyanin – compounds with antioxidant capabilities – that are powerful cancer fighting agents. Additionally, beets are high in fiber, which helps to moderate bowel function and cholesterol levels.

According to Dr. Michael Murray’s book, “Healing Foods”, beets have been reported to play a protective role against colon cancer. In animal studies, beet fiber has been shown to increase the level of antioxidant enzymes, specifically glutathione peroxidase and glutathione-S-transferase, as well as increase the number of special white blood cells responsible for detecting and eliminating abnormal cells.

In a study of patients with stomach cancer, beet juice was found to be a potent inhibitor of the formation of nitrosamines (cancer-causing compounds derived primarily from the ingestion of nitrates from smoked or cured meats) as well as the cell mutations caused by these compounds.

My cousin Amy’s delicious recipe reaffirms that you can’t “beet” the taste of sweet beet salad. Be sure to check out her super interesting and informative site called The Roving Locavore that talks about the benefits of eating organic and locally, and also details scrumptious home grown recipes to tantalize your taste buds. 

Amy’s prep instructions: The best kinds of beets for this salad are those that come in assorted colors and patterns—red, mango-orange, striped—because they look so pretty in the dish.  Any beets will do, but I like to use those that are freshly picked, local, and smallish—toddler-fist rather than grown-up-fist-sized.

I also like to use all local ingredients for this salad, and it’s beet season right now.  I bought local beets at the farmers’ market, local goat cheese at the farm stand, and snipped the herbs from the back yard.  The freshness of the ingredients will add some zing to this otherwise earthy salad.

The simplest way to cook the beets, before you assemble them in a salad, is to roast them, wrapped in foil, for about an hour in a 400-degree oven.  When they’re fork tender, let them cool a bit, and then slip the skins off.  Slice them into quarters or eighths, depending on their size.  Season them with salt and pepper, a generous spoonful or two of olive oil, and half as much red wine vinegar.  Toss to coat.

Many fresh herbs will lend a delicious flavor to the salad, but I would choose thyme first.  I’d pull the leaves off of a sprig, rub them gently between fingers and thumbs, and sprinkle them on the beets.  Snip the chives into tiny pieces, and if you have chive flowers as well, pull off the individual blossoms and sprinkle them in too.

Last but not least: the goat cheese.  While the beets in vinaigrette would taste good on their own, the goat cheese adds a tartness and dimension to the earthy, herby beets.  Choose a goat cheese that is fresh and soft—pure white and almost too sticky to crumble.  And then, crumble it in small and chunky crumbs all over the beets. Stir in, taste, and decide to add more goat cheese or not. Stir again, taste again.  Does it need more salt?  The color of this salad—warm magenta flecked with green—is impressive in itself, and the flavors are a nice change from your basic greens with vinaigrette.

Tags: beet salad, beets, beets fight colon cancer, beets fight stomach cancer, beets promote digestive health