- By Jeff Olsen
Mayo Clinic Minute: The benefits of beets
As root vegetables go, potatoes and carrots are the safe picks at the farmers market. But don’t overlook the beets. Those colorful bulbs are full of nutrients, and preparing them may be easier than you think.
Journalists: Broadcast-quality video pkg (0:55) is in the downloads. Read the script.
She’s still at the farmers market, and Jen Welper, executive chef with the Mayo Clinic Healthy Living Program, is already thinking of ways to work with these beets.
"I'm thinking of cutting little sticks out of them," says Welper. "A beet stick that’s got a little bit of a spice to it."
Back in the kitchen, and after they’ve been steamed for 40 minutes, Welper’s peeler reveals the beet’s deep-red inner beauty.
"Red is very high in antioxidants.”
The beets are a rich source of vitamin C, potassium and manganese.
"The other benefit is they’re actually kind of filling, because they are dense," adds Welper.
Beets are a fiber-rich root vegetable with an earthy flavor. Welper spices them up with freshly chopped thyme, olive oil, salt and pepper, before roasting them for 15 minutes.
Stacked on spicy arugula and garnished with feta, it’s a farmers market find that can’t be beat.
THYME-CRUSTED BEETS RECIPE
- 2 medium golden or red beets
- 1 tablespoon olive oil
- 1 teaspoon fresh thyme
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
Preheat the oven to 400 F. Wash and trim the beets. Then, wrap the beets in aluminum foil, and bake them for 40 minutes. Set the beets aside to cool slightly.
Peel the beets, and cut them into sticks. Chop the thyme. In a medium bowl, combine the beets, oil, thyme, salt and pepper. Place the beets on a baking sheet, and roast them in the oven for an additional five to 10 minutes, until hot.