Healthy Beet Salad Recipe (2024)

FAQs

What is the healthiest way to eat beets? ›

Eating beets raw or juicing and roasting them may be more beneficial than boiling them. Beetroots, commonly known as beets, are a vibrant and versatile type of vegetable. They're known for their earthy flavor and aroma. Many people call them a superfood because of their rich nutritional profile.

Beet salad consists of fresh cooked or raw beets that are sliced or cut and served in a vinaigrette or alongside other ingredients such as greens, cheese, or nuts. Beets have a sweet earthy flavor and are an incredibly heart-healthy vegetable.

Forget what you thought you knew about food prep: You don't HAVE to peel your vegetables (well, most of them, anyway).

Moreover, beets are low in calories with zero cholesterol and a small amount of fat. However, the root is high in sugar and carbohydrates, so while you can consume the greens on top of the root in unlimited quantities, you should only have the root a few times a week. Beets are best from early spring to late fall.

Beetroot juice: Beetroot juice is a great way to detox your liver and improve its function. They are high in antioxidants and help to cleanse the blood. They also promote healthy liver function by helping to break down toxins. Try adding some beet juice to your diet for better liver health.

Packed with nutrition, beets have antioxidants like betalains that fight cell damage and inflammation, potentially offering protection against cancer and heart disease. Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure.

Place the washed and peeled beet on its root end, and using a sharp knife, slice a small slice off the side of the beet. Lay the beet on its cut side and slice off the top and the root end. Slice the beet into thin slices. Stack the slices and cut across at thin intervals to create matchsticks.

Storage. This raw beet and carrot salad will last up to 4-5 days in the refrigerator. It's great as leftovers for quick lunches.

My favorite way to cook beets is to roast them, which gives a sweeter, richer, and deeper flavor than boiling does. Another advantage is that they don't bleed as much, especially if they're roasted whole.

Steaming beets is a healthful cooking method because they retain most of their vitamins and minerals—they're not boiled out in water—and stay incredibly vibrant. Plus, steaming small beets or beet quarters is quick and easy for weeknights.

Do you eat the stems and leaves of beets? ›

Stem the tide of waste by eating your beetroot stalks! Beetroot stalks are very much edible and can be eaten raw or cooked. Beet leaves are delicious when sautéed as a crispy side dish or tossed in a salad.

Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.

Flavors that pair well with roasted beets:

Arugula and other bold greens, including collard greens. Avocado. Balsamic vinegar, as well as red wine vinegar and apple cider vinegar. Black pepper.

Pair them with bright, fresh flavors- By adding vinegar, lemon juice, fresh herbs, tangy cheese or yogurt to your dish, you will help balance the flavor. This is why you commonly see roasted beets and goat cheese together.

Cooking beets won't give you the same health benefits because heat destroys betalain pigments and hampers nitrates, but it's still good for your health. To preserve the maximum health benefits, grate raw beets into salads or steam/roast beets just long enough to tenderize them.

Both eating beets and drinking beet juice will give you anti-inflammatory betalains and other phytonutrients. If you're looking to enhance athletic performance, drink up. Juicing beets delivers a concentrated dose of nitrates, antioxidants, vitamins and minerals. However, you lose the fiber when you juice the beets.

Health benefits of beets include more stamina during exercise, heart disease and stroke prevention, and lower blood pressure. You can roast, grate, or put them into soups and salads. If you're prone to kidney stones or gout, avoid beets or limit how much you eat.

Scrub the whole, unpeeled beets and place them on a baking sheet. Drizzle with olive oil or coat in butter, then roast at 400°F for 45–60 minutes until tender. Roasting is a low-moisture method that caramelizes sugars and helps beets retain more nutrients compared to boiling.