Heart healthy beets are packed with nutrients and are perfect for late winter meals. You will love them for their vibrant color, sweet flavor, and versatility.
There are just 60 calories in 1 cup of beets. While low calorie, beets are also packed with potassium, iron, vitamin C, and heart healthy nitrates. The greens are rich in vitamins A and K. Try using beets in soups and sautés.
While red beets are the most common variety, other varieties of beets do exist. Golden beets, as their name implies, are a golden yellow color. Chioggia beets contain red and white stripes on the inside, which is why they are often referred to by their nickname – candy cane beets.
To store fresh beets, separate the leaves from the root and place in separate plastic bags in the refrigerator. The greens should be used within a few days while the roots can last up to two to three weeks.
To peel uncooked beets, use a vegetable peeler to remove the thin skin. For roasted beets, use a paper towel to gently rub off the skins. This gives you a better grip and helps keep beet juice from staining your hands.
Beet juice has been used as far back as the 16th century for makeup, hair dye, and fabric dye. It’s still used commercially as a natural food coloring and clothing dye.
To remove beet juice stains from your cutting board, sprinkle with salt and rub with a lemon half before rinsing. You can remove stains from your hands by rubbing them with a little baking soda, then washing with soap.
Beets are high in nitrates, natural compounds that may help lower your blood pressure and help your body use oxygen more efficiently. Many pro athletes and Olympians drink beet juice to improve their performance.
Beets get their deep red color from compounds called betalains, which have strong antioxidant and anti-inflammatory properties.
37% of the recommended daily intake of folate for adults is in 1 cup of raw beets. Folate needs increase during pregnancy, as this vitamin helps babies develop in the womb, making beets a great addition to a pregnant woman’s diet.
©Tiny New York Kitchen © 2021 All Rights Reserved
This fall Tiny New York Kitchen celebrates sweet parsnips, earthy beets, and mild turnips. These root vegetables offer flavor, nutrition, and versatility.
Look for root vegetables that are firm to the touch with smooth, blemish-free skin. If there are any greens attached, make sure they look fresh, not wilted.
Before storing parsnips, beets, and turnips, remove any greens and brush off any dirt. Wrap in a damp paper towel, place in a plastic bag, and store in the refrigerator crisper; most roots will last up to two weeks.
Root vegetables absorb nutrients from the soil they grow in, including antioxidants, iron, and vitamins A, B, and C. They also provide fiber, which helps you feel fuller longer. To maximize your fiber intake, leave the skin on and give parsnips and carrots a good scrub instead.
Parsnips: These pale, carrot-like root vegetables are sweet and earthy. They can be roasted, sautéed, mashed, and puréed. Choose small to medium parsnips, since larger ones can be woody.
Beets: Beets can be red, golden, or striped. Whether roasted, boiled, or steamed, they’re slow to cook, but packaged precooked versions are also an option. You can even enjoy beets raw. Simply peel and grate or thinly slice.
Turnips: Creamy white with pinkish-purple tops, turnips turn mellow and tender when cooked. Try them roasted, sautéed, mashed, or added to soups and stews.
Greens: If you’re lucky, your beets and turnips will have greens attached. These edible, nutritious, and delicious greens should always be removed for storage, as they pull moisture from the root ends. Wash the greens and use to make pesto, or sauté with garlic and oil for a quick side dish or simple pasta.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Beautiful autumn! The tapestry of autumn is tinged with splendor, as nature sheds its robe of green and garbs itself in the richly textured colors of fall. As leaves begin to turn deep shades of burnt orange, russet, gold, umber burgundy, cooks seek out lavish and luscious seasonal ingredients.
Apples
Pears
Cranberries
Persimmons
Pomegranates
Cabbage
Rutabaga
Turnips
Cauliflower
Beets
Sweet potatoes
Pumpkins
Squash
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Use The Leaves
The leafy green stems of beets or radishes make a tasty side dish when sautéed with garlic and olive oil. Try blending carrot greens with olive oil, Parmesan cheese, and a squeeze of lemon for a tasty pesto.
Slice The Stems
Broccoli stalks are the perfect size for spiralizing and make a crunchy addition to salads.
Zest The Rind
Citrus peels are packed with sweetness. Their flavorful zest will elevate any marinade, vinaigrette, or dessert.
Vegetable Stock
And, of course, you can make homemade vegetable stock.
“Work With What You Got!”
©Tiny New York Kitchen © 2018 All Rights Reserved
Passover is almost here and if you are Jewish then it’s time to think about preparing the Seder plate. The foods are symbolic and are arranged on a specific Seder plate which is called k’arah in Hebrew. Some of these symbolic foods are eaten and some are not. Throughout the years these plates have been made from silver, pewter, brass, painted porcelain and glass with specific indented compartments for the ceremonial foods. If you don’t have a Seder plate then you can display the foods on a pretty tray or platter with decorations of fresh spring blossoms or herbs. If you are having quite a few quests then you may want to have a second Seder plate for the other end of the table.
The traditional Seder plate items include:
Karpas: A vegetable to celebrate spring and rebirth. This vegetable usually is a green vegetable such as celery, sweet lettuce or a spring herb such as parsley or chervil which symbolizes the beginning of new life. Some use a boiled potato as a reminder of a harsh early spring.
Maror: This symbolizes the misery of the Israelites’ slavery and oppression. This is a bitter herb that varies from community to community or even from one family to another. Ashekenazim like to use either ground or sliced fresh horseradish root or romaine lettuce. Sephardim like to use bitter greens such as endive, escarole, chicory, sorrel, arugula, dandelion, purslane, celery leaves or watercress. Maror is eaten by all at the table so you may want to put extra in a separate bowl.
Haroset: Haroset is the fruit and nut dip that is symbolic of clay or mortar that the Israelites used to construct the pyramids. Kids like to sculpt it into pyramid shapes if the haroset is stiff enough. Some people like to serve two or three different types of harosets symbolizing the diverse Jewish communities. Haroset usually consists of quartered, grated or chopped apples, walnuts or almonds, ground cinnamon and kosher grape wine or grape juice. The consistency tends to be more like a paste.
Hazeret: Many Seder plates have a second place for another bitter herb in addition to the maror. This additional bitter herb is to be used in the traditional Hillel sandwich which is a matzoh with a filling of haroset and bitter herbs.
Zeroa (Forearm): This is a roasted lamb shankbone that symbolizes the ancient Paschal lamb sacrifice in the Temple. It also symbolizes the protective arm of God. The Israelites marked their doorposts with blood from the lamb that was slaughtered on the eve of the Exodus. Seeing this sign, the Angel of Death “passed over” their homes, keeping them from God’s tenth and final plague (the slaying of the firstborn males). Some use a poultry wing or neck. Vegetarians may use a beet. A friend of mine, who is not a meat eater, told me that last year she cut out a picture of a shankbone and placed it in the proper place on the Seder plate. Zeroa is typically not eaten at the Sedar. The shankbone is roasted and scorched to symbolize the burnt sacrificial offering.
Beitzah: This is a roasted egg which is the symbol of the festival sacrifice of each Jew brought to the ancient Temple. It is also a symbol of spring, mourning and rebirth. The egg is also not eaten during the Seder service. Hard boil an egg and then wrap it, still in the shell, in a foil. Place it in a hot oven until it is lightly charred. Make sure to hard boil the egg first or you will have quite a mess on your hands.
Another symbolic item on the Seder table, not on the Seder plate, is a plate of three whole matzot, which are stacked and separated from one another by cloths or napkins. The middle matzah is broken and half of it put aside for the afikoman (after the meal or dessert). The top and other half of the middle matzot is used for hamotzi (blessing over the bread). The bottom matzah is used for the Hillel sandwich.
A bowl of salt water is used for the first “dipping” of the Seder. It is not traditionally part of the Seder plate, but it is placed next to it. Sometimes the bowl of salt water is used as one of the six items, omitting haroset.
Potato Peels: Survivors of the Holocaust and their children began including potato peels as a symbol of the Holocaust and today’s hunger and famines. It was a blessing to have a potato peel as it could mean the difference between life and death in the concentration camps. For many Jews who fled the famines of Ethiopia it was the potato that was the first food tasted when they immigrated to Israel.
Orange: Some new Seder plates have an additional place for an orange. Theologian Susannah Heschel, “Orange on the Seder Plate,” talks about the ritual that she created based on a story that she had read in a feminist Haggadah. She asked everyone to take a tangerine segment, say the blessing over it and eat it to symbolize solidarity with Jewish lesbians and gay men as well as others who are marginalized within the Jewish community.
I love going to farmers' markets, especially good ones. It's the closest to "farm to table" that I can get without growing my own fruits and vegetables. Yesterday was my first visit to the New Canaan farmer’s market. It’s a good one! I picked up beets, radishes, tomatoes, cucumbers, onions, peaches and plums. Everything looked great and even though the vendors were busy they were very friendly and seemed happy to be there.
New Canaan Farmers’ Market
Saturday 10am to 2pm
May 12th Through October
Old Center School Parking Lot
South Avenue & Maple Street
www.newcanaanfarmersmarket.net