Red Beets’ Properties, Benefits and How to Use Them in The Kitchen

With ancient origins – their consumption appears to be mentioned in some Greek writings dating back to 420 BC – red beets, or turnips, are tubers belonging to the botanical species Beta vulgaris. Cultivated throughout the Mediterranean area, the plant adapts to any type of soil, especially slightly acidic and clayey ones. It prefers temperate climates and is poorly tolerant of both frost and drought. Red-purple in color and sweetish in flavor, the roots are divided into two main types: round varieties, available on the market throughout the summer and autumn, and elongated varieties, which ripen in autumn and are available from November onwards.

Two of the best-known and most widely grown varieties are the deep-red Detroit Dark Red (a classic across the U.S.) and the Chioggia (often called “candy cane” beet). The Chioggia variety, originally from Italy’s Veneto region and closely associated with the coastal town of Chioggia, is easy to spot once you slice it open: its pale flesh is marked with concentric rosy-red rings that look almost hand-painted. Flavor-wise, it’s naturally sweet and mild, which makes it great for roasting or baking, but it’s also tender enough to serve thinly sliced—dressed with a little lemon juice and olive oil—for a beet “carpaccio” that’s as pretty as it is easy.

Both the root and the leaves of these vegetables can be consumed, blanched in water or quickly sautéed with a drizzle of oil and a pinch of salt. In addition to being incredibly versatile and a key ingredient in fun and tasty cuisine, beets are a precious elixir of well-being: rich in vitamins —particularly B vitamins and vitamin C—and minerals, especially phosphorus, calcium, and potassium, they are also low in calories and high in water and fiber.

Properties and Benefits

Made up of 90 percent water, beets are a decidedly low-calorie food, perfect even for those on a diet: they contain just 25 calories per 100 grams. Although their delicious, sugary taste may be misleading, they also boast a low carbohydrate, protein, and fat content; they also contain a good amount of plant fiber, which makes them essential for proper intestinal function.

They are rich in mineral salts: their potassium content is exceptional (300 mg per 100 grams of product) and their sodium, calcium, and phosphorus content is reasonable; they also contain a good amount of vitamins, especially C, A, and B vitamins, and a high concentration of antioxidant micronutrients, such as anthocyanins, allantoins, and flavonoids. With their well-known purifying, remineralizing, and anti-anemic properties, these vegetables should never be missing from the diets of athletes, as they promote physical recovery, the elderly, children, and anyone experiencing particularly stressful periods, both psychologically and physically.

To ensure a good iron intake, it's helpful to season the cooked turnips with a few drops of lemon juice, an acidic ingredient that also helps tone down their sweet, slightly earthy flavor. Contrary to popular belief, thanks to their low sugar content, they can be safely consumed even by diabetics or those suffering from insulin resistance.

Here are the main benefits of beetroot:

• excellent for cardiovascular health: the high potassium and vegetable fiber content helps to naturally regulate blood pressure and keep cholesterol levels under control; several scientific studies have also confirmed that the inorganic nitrates and antioxidants present in beetroot (and in particular in its juice) play a decisive role in reducing oxidative stress and supporting cardiovascular function;
• Weight-conscious: thanks to their low calorie count and excellent water and fiber content, they can be included in any diet. Satisfying and very satisfying, they maintain stable blood sugar levels, and while their natural sweetness may be misleading, they are low in carbohydrates and can be consumed by insulin-resistant or diabetic individuals.
• allies of the intestine: the credit always goes to the content of vegetable fibres and water which help to improve intestinal transit and to combat constipation and abdominal swelling;
• natural diuretics: the truly exceptional percentages of water and potassium promote the elimination of excess fluids, giving these roots an important purifying and draining effect;
• remineralizing properties: the presence of calcium and sodium, essential for bones and tissues, helps keep the body strong and elastic;
• Energy boost: thanks to their potassium and sugar content, beetroot promotes physical recovery; for this reason, they are particularly suitable for anemics, debilitated individuals, athletes, and children;
• Useful for anemia: the mineral content, especially iron, helps counteract any deficiencies. In these cases, it's recommended to eat them raw, lightly stewed, or pan-fried, avoiding prolonged cooking, which would lose valuable micronutrients.
• beneficial for microcirculation: the anthocyanins, which these tubers are rich in, strengthen blood vessels, combat capillary fragility and have an active action against edema.

Contraindications

In general, there are no contraindications to the consumption of beetroot, a tuber with exceptional properties. However, given the significant amounts of mineral salts and oxalates in particular, its consumption is not recommended for those suffering from kidney stones. Furthermore, it is a food containing fructans (like artichokes, asparagus, chicory, garlic, leeks, and onions), particular forms of carbohydrates that, in sensitive individuals, can cause fermentation and create problems associated with irritable bowel syndrome.

How to Use Beetroot in Cooking

With a sweetish, slightly earthy flavor that makes them absolutely unmistakable, beetroot can be the star of a wide variety of recipes: not only savory, but also unexpectedly sweet. You can buy them pre-cooked, in convenient vacuum-packed packages, ready to use, or fresh: in the latter case, they can be eaten as is, that is, raw and used in salads or vegetable carpaccio. Alternatively, they can be baked, baked in foil, steamed, or even boiled (and the absolutely delicious flavor will make it worth the extra wait).

From appetizers to, unexpectedly, desserts, these tubers—thanks to their unparalleled versatility —allow us to experiment in the kitchen and create creative and highly original dishes. With their juice, for example, we can color simple hard-boiled eggs: in an instant, you'll have a colorful appetizer that will win over your guests, or a healthy and nutritious main course to complement a truly original fresh salad. You can also slice them thinly, season them with a drizzle of oil and a pinch of salt, and bake them until golden and crispy: you'll have delicious chips to dip in a yogurt sauce and enjoy on the couch while watching a good movie.

For a side dish, you can make a variation on the classic chickpea hummus: simply combine boiled (or baked) chickpea pulp with cooked legumes, tahini, and lemon juice, blend everything together to create a sauce with delicate notes and an intense nuance. Pureed and then added to boiled potatoes, eggs, and flour, they can be used to create glamorous dumplings, sublime even simply tossed with butter and sage. They can be the star of invigorating soups and cream soups, such as borsch, a traditional Ukrainian dish, creamy risottos, and delicious meatballs.

If you think you can only use them in savory recipes, think again: beetroot, thanks to its sugary, firm flesh, creates fluffy cakes, tender brownies, desserts, and moist, irresistible tarts. One of the most delicious and successful combinations? Pairing them with dark chocolate to create enveloping mousses and soft, spongy desserts. And let's not forget that they can be added to juicers and smoothies, or put in a juice extractor to consume their precious "nectar," a drink with proven health benefits.