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Beets or beetroots are the taproot (or most dominant root part) of the beet plant. Table beet, garden, red or golden are other names that are used to identify this veggie. Known for its edible root and greens, beets can also be used as a natural food coloring and sweetening product (the sugar beet). Selection: To find the best beet, look for signs of appropriate freshness, e.g., deep color, unbruised skin and appropriate firmness Nutrients: Low calorie, low fat, and low sodium, beets provide a body ~34% % of the daily value of folate, 28% of the daily value of manganese, and 15% of the daily value of potassium, as well as 7% of the daily value of iron.
Preparation: Chop, dice or slice beets for easy meal accompaniments. If some of the red beet juice does stain your skin, rub it promptly with lemon juice to remove. The cooking method recommended to retain the most nutrients is steaming...~15 minutes works well. Fill the bottom of the steamer with ~2 inches of water and bring to rapid boil. Add the beets, cover, and steam. Insert a fork into the beet to check for doneness—it should slide in easily (no effort) if done. Remove or peel the beets’ skin by rubbing the skin with a paper towel so as to avoid staining your hands. Do note that beets’ color can be altered during the cooking process. Acid ingredients like lemon juice brighten their color, while more basic of alkaline ones will deepen it.
Food for Thought
At Nourse Farm we want folks to have a healthy relationship with food so we offer these resources where agriculture, nutrition, food preparation and people come together. Since we all eat food, let's become more connected with our food system together. Visit us on the farm or check out these recommended readings because food matters when we are able to make smart choices for healthy bodies and a healthy planet. The latest edition of the Nourse Farm cookbook is READY. Download it here.
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