By Lori Rose
When we think of beets, we think of their surreal magenta coloring. But did you know that these root vegetables also come in white, gold and even red and white candy stripes? Not only are they lovely and delicious, but beets pack such a punch of nutrition that they are considered a superfood.
Beets are among the richest sources of phytonutrients of all vegetables and can yield large crops, even in small spaces. Betalain is the pigment and phytonutrient that gives red beets their color and superfood status. Beets provide a healthy serving of B vitamins, iron, manganese, copper, magnesium, potassium and folic acid. They also produce masses of tasty and nutritious greens on top of their familiar roots. Some varieties are even pretty enough to grace the flower bed.
Beets are an easy to grow vegetable ideal for beginners, with tough leaves and a hardy habit. They grow well in gardens and even in containers. The beet plant has lovely large leaves that are as pretty in the vegetable garden as they are as a backdrop in the flower garden. Beets perform best in a sunny spot, grown in well-drained soil that is high in organic matter.
Sow beet seeds in late March through early April in our area. Soak the seeds overnight before planting for best results. Sow seeds thickly and thin to twelve inches apart after the second set of leaves have developed. Use the thinnings in salads for a quick boost of flavor and nutrition.
For a winter storage beet crop, sow seeds around mid-July in our area so that roots have time to develop before the first frost. When sowing beet seeds in summer, be sure to water them faithfully to prevent the young seedlings from withering in the heat.
Beets are fairly drought tolerant, actually becoming higher in many nutrients if kept slightly on the dry side. However, severe drought can make the roots fibrous and woody and diminish their sweetness. To keep them cool and prevent the crowns from turning green, cover the tops with mulch or compost as they grow.
Roots can be ready to harvest in as little as seven weeks if picked young, but can be grown for up to twelve weeks for larger roots. For the best flavor and texture, harvest beets when they reach golf ball to tennis ball size. The roots should pull easily from the soil by hand, but if you need to use a trowel, be careful not to slice into the roots. If surrounding plants are disturbed during lifting, simply firm them back into the soil and water them.
Here are some great beet varieties to try. All will mature 50-60 days from sowing seed and all have lovely large leaves that can be eaten raw in salads or cooked and enjoyed like spinach.
Detroit Dark Red is an heirloom variety introduced in the late1800s. It is intensely red and intensely sweet with very little earthiness to the flavor. It is the most popular, old standard, all-purpose red beet. Uniform and smooth, the deep red flesh is sweet and tasty. This variety also has one of the highest concentrations of the red pigment and antioxidant betalain.
Burpee's Golden has traded its red betalain pigments for the yellow hue given by lutein, another celebrated phytonutrient. Roots are globe-shaped and bright orange, turning golden yellow when cooked. Tender and mild even when large, its flavor is similar to traditional red varieties with a honey-like hint. It does not bleed like red beets. It has a lower germination rate, so sow seeds more thickly than other varieties.
Chioggia (pronounced kee-OH-gee-uh) is an Italian heirloom beet from the early 1800s. It has light red skin and beautiful rings inside, like red and white candy stripes. Named after a fishing town in northern Italy, this beet is one of the sweetest varieties around, with a classic beetroot flavor. When boiling Chioggia beets, add a splash of lemon juice or white vinegar to keep their lovely candy-striped color from fading. Chioggia adds a beautiful pop of color to salads and soups.
Albina Vereduna is excellent when the flavor of beets is desired without staining the other ingredients in the dish. It is an old variety from Holland originally bred as a sugar beet. The sweet white roots have a dense, potato-like texture that hold their shape well when cooked. The wavy leaves are beautiful in the garden, and high in vitamins. Although it is not as nutrient dense as red beets since it is the betalain pigment itself that provides much of the phytonutrient content, Albina Vereduna is an unusual way to add variety in the garden and flavor in the kitchen.
To store beet roots, remove the foliage, leaving two inches of stem and the tail attached. Dry completely, then place in a zippered plastic bag and press out the air. Place the bag in the refrigerator crisper drawer for up to three weeks. Or, store the roots in a box of compost or peat moss in a cool, frost-free space, such as a cellar or garage. To freeze beets, peel them then boil them to desired tenderness, drain and cool completely. Slice or dice, then place in freezer bags and freeze up to twelve months.
To store beet greens, wash and dry them, then wrap them in a paper towel and place them in a zippered plastic bag and press out the air. Refrigerate up to five days.
Here is a delicious, restaurant quality beet salad recipe from Loveandlemons.com that is a great way to use beets with spring greens. You can even add some beet greens to the mix. Or just try roasting them using the instructions in the salad recipe and eating them with a bit of salt. The roasting process brings out their natural sweetness.
Beet Salad with Goat Cheese and Balsamic Vinaigrette
Ingredients:
4 to 5 medium beets, any variety or color
Extra-virgin olive oil, for drizzling
2 cups salad greens, arugula or spring mix
½ shallot, thinly sliced
½ green apple, thinly sliced
¼ cup toasted walnuts
2 ounces goat cheese, torn
Microgreens, optional
Balsamic Vinaigrette
Sea salt
Freshly ground black pepper
- Preheat the oven to 400°F.
- Place each beet on a piece of aluminum foil and drizzle generously with olive oil and pinches of salt and pepper.
- Wrap the foil around the beets and place them on a baking sheet. Roast for about 60 minutes, or until soft and fork tender. The time will depend on the size and freshness of the beets.
- Remove the beets from the oven, remove the foil, and set aside to cool. When they are cool to the touch, peel the skins by holding them under running water and sliding the skins off.
- Let the beets cool and chill them in the refrigerator until ready to use.
- Slice the beets into ¼-inch-thick rounds. Assemble the salad with the greens, shallots, apples, beets, walnuts, cheese, and microgreens, if using. Drizzle with balsamic vinaigrette. Season with sea salt and pepper.
Lori Rose, the Midnight Gardener, is a Temple University Certified Master Home Gardener and member of GardenComm: Garden Communicators International. She has gardened since childhood and has been writing about gardening for over twenty years.