Folate

Beets

February 27, 2021

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

Baby Zucchini

March 5, 2015

Baby Zucchini

Baby zucchini are very tender, tasty simple vegetables that have more flavor than the larger Italian zucchini as well as being very easy to prepare and enjoy. Archeologists think that they are indigenous to Central America. They are very nutritious and are a good source of Vitamin A, C B6, thiamin, niacin, and Pantothenic acid. Baby zucchini are also a very good source of fiber, protein, folate, iron, magnesium, phosphorus, zinc, and copper.

Quick Roast: Cut lengthwise and roast with sliced onions for 25 minutes at 350 degrees.

Blanching: Drop zucchini into boiling water for 1 to 2 minutes. Then remove to an ice bath. Zucchini are now ready to cut lengthwise and add to salads, sauté with mushrooms, onions, and garlic.

Grilling: Brush zucchini with olive oil, sprinkle with fresh herbs or spices, and either grill on BBQ or grill in a grill pan for about 2 to 3 minutes on each side.

Microwave: Place zucchini in ziplock bag. Cut corner of bag and microwave on high for 3 to 4 minutes.

For Salads: Baby zucchini makes a great salad addition. Shred or grate raw and add to salads, or cut lengthwise and add to vegetable platters.

Raw: To eat raw make sure to wash before eating.

“Work With What You Got!”

© Victoria Hart Glavin Tiny New York Kitchen

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