Tuesday, February 3, 2015

Beet Greens

Yum

So, let's talk about beet greens ... most people either love 'em or hate 'em. I'm one of those who love them. If you like spinach and other greens, than you'll love beet greens. 

I got these glorious Golden Beets from Wishbone Heritage Farms, on a recent trip to the Winter Farmer's Market at Coastal Coffee Roasters, so I cut the greens off, rinsed them well with cold water, and put them in the refrigerator so I could make some beet greens for supper. They are delicious!



What's the health benefits of beet greens?  Besides supplying good amounts of protein, phosphorus, and zinc, beet greens are also a great source of fiber. Packed with antioxidants, they’re high in vitamin B6, magnesium, potassium, copper, and manganese, and low in fat and cholesterol. Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.

As if that wasn't enough, studies have also shown that the vitamin K in beet greens contains blood clotting properties, helps ward off osteoporosis, works with calcium to boost bone strength, and may also play a role in fighting Alzheimer’s disease. Beet greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself.

The vitamin A content in beet greens helps strengthen the immune system and stimulates  production of antibodies and white blood cells. The beta-carotene in vitamin A is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease. Doctors often recommend vitamin A to patients at risk of developing night blindness. (source: Mercola)

Here’s a great tip: if you find yourself with too many beet greens, don’t throw them away. Freeze them and use for soup stock.

Ingredients
1 large bunch organic beet greens (rinsed well with cold water)
1/4 cup water
1 tsp. course salt
1 tsp. butter
2 tsp. balsamic vinegar



Method
Place trimmed beet greens in a large sauce pan. Add water and steam, covered, over medium/high heat for several minutes or until beet greens are soft.

Drain beet greens well, being sure all water is removed. Add butter and salt and put the pan with the beet greens back on the hot burner (turned off) for a a minute or two. Add salt and splash balsamic vinegar over top.

Serve immediately.

Enjoy,
Mary


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