An Introduction to Sugar Beets
Sugar beets are a delicious and nutrient-dense root vegetable that can be prepared in many ways. Unlike the familiar red beets found in supermarkets, sugar beets have white flesh and lack the strong pigments that give red beets their color. They have a sweet, earthy flavor that lends itself well to roasting, boiling, pickling, and incorporating into salads. Read on to learn all about how to select, prepare, and cook sugar beets to bring out their best flavors.
Selecting Fresh Sugar Beets
When selecting sugar beets, look for specimens that are firm, smooth, and devoid of blemishes. Avoid beets that appear wrinkled or mushy. Opt for medium sized beets that feel heavy for their size. Large sugar beets may have a woody, tough texture when cooked. The beets should smell earthy and sweet, not musty.
Preparing Sugar Beets for Cooking
Before cooking sugar beets, trim off the leafy green tops, leaving about an inch of the stems attached. Gently scrub the beets under running water to remove any dirt or debris without damaging the skin. The skin helps keep beets moist during cooking. Leaving it intact also prevents the beet's vibrant purple-red pigment from bleeding into the cooking liquid.
Boiling Sugar Beets
Boiling beets is a simple and unfussy way to coax out their natural sweetness. Place the cleaned, unpeeled beets in a pot and cover with cold water by 1-2 inches. Add a pinch of salt, then bring the water to a boil over high heat. Reduce the heat to medium-low and simmer until the beets are fork-tender, about 30-60 minutes depending on size.
Cooking Methods for Sugar Beets
From roasting to pickling to blending into dips, sugar beets are very versatile. Here are some recommended techniques for bringing out the best in these sweet root vegetables.
Roasting
Roasting concentrates sugar beets' flavors and caramelizes their natural sugars. Peel the beets, then chop into 1-inch chunks. Toss with olive oil, salt, and pepper. Roast at 400°F for 45-60 minutes, stirring halfway, until browned and tender. Roasted beets make great salad toppings.
Sauteing
Sauteing cooks beets quickly while lending delicious flavor. Peel and dice beets into 1/2-inch cubes. Heat olive oil in a skillet over medium-high heat. Add beets and saute 5-7 minutes until just tender. Season with salt, pepper, garlic or herbs. Sauteed beets pair nicely with eggs at breakfast.
Pickling
Pickling preserves beets while infusing tangy, complex flavor. Peel and thinly slice raw beets. Pack into sterilized jars with vinegar, water, sugar and spices. Refrigerate 1 week before eating. Enjoy pickled beets as a condiment on salads, sandwiches and grain bowls.
Pureeing
Pureed beets make vibrant dips and spreads. Simply boil, roast or microwave beets until very tender. Let cool, then transfer to a food processor or blender. Puree with olive oil, garlic, lemon juice and salt. Garnish with yogurt or chives. Try using as a sandwich spread.
Juicing
Juice raw beets alone or combined with carrots, greens and fruits for a healthy, nourishing beverage. Aim for a 60/40 vegetable to fruit ratio. The earthiness of beets balances the sweetness of fruit. Drink beet juice right away to preserve nutrients.
Complementary Ingredients for Cooked Sugar Beets
When cooking sugar beets, certain ingredients help balance and enhance their flavor. Here are some tasty additions to try:
Vinegars
Vinegar cuts through sugar beets' earthy sweetness with bright acidity. Balsamic, red wine, rice wine and apple cider vinegars all work well. Sprinkle on roasted or sauteed beets.
Citrus
A squirt of lemon or lime juice right before serving perks up the flavor of cooked beets. Citrus also helps cut fatty dishes featuring beets. Zest the peel over salads featuring beet slices.
Nuts and Seeds
Nuts and seeds add pleasant crunch and toasty flavor to beet dishes. Sprinkle chopped walnuts, pecans, hazelnuts, pistachios, pepitas or sunflower seeds over cooked beets or incorporate into beet-based dips.
Soft Cheeses
The rich, tangy flavor of soft cheeses nicely offsets beet's earthy sweetness. Crumble goat cheese over roasted beets, or fold feta, ricotta or chevre into beet purees and salads.
Fresh Herbs
Bright, grassy herbs awaken the natural flavors in beets. minced parsley, cilantro, basil, dill, oregano, mint and chives all pair nicely with cooked beets. Fold into dishes or sprinkle on at the end.
Spices
Warm spices enhance the sweetness of cooked beets. Try cinnamon, allspice, nutmeg, curry powder, cumin or smoked paprika. For pickled beets, include peppercorns, dried chiles or mustard seeds.
Serving Ideas for Cooked Sugar Beets
From side dishes to salads, here are creative ways to serve up delicious cooked sugar beets:
Roasted Beet Salad
Top mixed greens with cubed roasted beets, crumbled feta and pumpkin seeds. Dress with a simple vinaigrette.
Beet Hummus
Puree cooked beets with chickpeas, olive oil, tahini, lemon juice, garlic and spices for a vivid and delicious dip.
Beet and Potato Mash
For a twist on mashed potatoes, fold roasted beet puree into mashed russet or Yukon gold potatoes.
Beet Quinoa Bowl
Top quinoa with sauteed beets, sauerkraut, hard boiled egg and avocado for a nutritious gluten-free bowl.
Curried Beets
Saute beet cubes with coconut milk, cilantro and madras curry powder for a fragrant and exotic side dish.
Pickled Beet Eggs
Steep hard boiled eggs in a jar of pickled beets for 1-2 weeks to absorb vibrant flavor and color.
Storing Cooked Beets
Here are some tips for storing cooked beets to enjoy throughout the week:
Fridge Storage
Place boiled, roasted or sauteed beets in an airtight container. They'll keep 3-5 days in the refrigerator.
Freezing
Beets freeze very well for long term storage. Blanch boiled or roasted beets briefly before freezing for up to 8 months.
Canning
Preserve beets by canning them using a tested canning recipe. Properly canned beets will store 12 months at room temperature.
Pickling
Refrigerator pickling lets beets last 2-3 weeks. For long term storage, follow a shelf-stable canning pickle recipe.
Cooking Liquid
The sweet, earthy cooking liquid of boiled beets can be frozen and added to soups or stews for flavor. Or glaze over roasted beets.
Potential Health Benefits of Sugar Beets
In addition to their versatility and sweet, earth
FAQs
How do you know when boiled beets are done?
Boiled beets are done when you can easily pierce them with a fork or skewer. Medium beets typically take 30-45 minutes to become tender when boiled.
Can you eat beet skins?
Yes, the skin of cooked beets is edible. Leaving the skin on while cooking helps retain nutrients and moisture. The skin softens during boiling or roasting.
How long do cooked beets last in the fridge?
Cooked beets last 3-5 days when properly stored in an airtight container in the refrigerator. Make sure beets are completely cooled before refrigerating.
What's the best way to pickle beets?
Refrigerator pickling is the easiest beet pickling method. Simply pack raw sliced beets with vinegar and spices in a jar for 1 week before eating.
Can you freeze cooked beets?
Yes, beets freeze very well. To freeze, boil or roast beets until tender, cool completely, and store in airtight bags up to 8 months. Blanch before freezing for maximum flavor.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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