Roasted Beets
Serves 4
Beets are deliciously sweet and tasty. I love them and have all my life. In England, beets are called the beetroot. My father always grew them in his garden. They were a staple fall and winter crop. These incredibly easy and scrumptious roasted beets bring back those memories for me. Bite size and perfect for eating with your fingers, these roasted beets make great hors d’oeuvres. They are so simple and involve only five ingredients, roasted beets, shaved parmesan cheese, walnuts, fresh parsley and crispy toasted bread. These treats are sure to impress anyone you may have round for cocktails and small nibbles.
The simple beet is not so simple
While beets and beet products are becoming more popular, the beet is anything but new. Records suggest people in ancient Babylon, Greece, and Rome enjoyed the root vegetable, and archaeologists have found evidence of their use in certain parts of North Africa. Ancient civilizations originally prized the leaves and stalks of beets for culinary uses and their roots for medicine. The ancient Greeks and Romans even turned to beets for their purported aphrodisiac qualities. Believe it or not, modern day science has proved that the Greeks and Romans knew what they were talking about. Beet juice helps the body produce nitric oxide. Nitric oxide is often used to open up the blood vessels and is sold as a dietary supplement for ED.
Like most other plants we eat, beets are high in nutrients yet low in calories. Beets are among the group of vegetables and fruits that may help reduce your risk for chronic illnesses, including type 2 diabetes, heart disease, and dementia. Part of their illness-fighting ability comes from the high concentration of antioxidants. Antioxidants help reduce cellular damage and may help reduce the risk for some cancers. The potassium content of beets may also play an important role in blood pressure regulation. While sodium is necessary in small amounts, too much sodium in your diet can over time increase your blood pressure. Potassium helps to flush out excess sodium from the bloodstream via your urine.
Antioxidants give vegetables like beets their bright, vibrant color. As a general rule of thumb, the more bright-colored plant foods you include in your diet, the more antioxidants you’ll consume. Even beet greens contain beta-carotene, which is also found in carrots, spinach, and broccoli.
One cup of raw beets contains:
• 58 calories
• 13 grams of carbohydrate, including 9 grams of sugar and 4 grams of fiber
• 2 grams of protein
Just over a cup of beet juice contains:
• 44 calories
• 11 grams of carbohydrate, including 1 gram of fiber and 8 grams of sugar
• 2 grams of protein
Beets pack an even bigger nutrient punch as a rich source of folate and manganese. They also contain thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper and selenium. Folate is important for a healthy metabolism, encourages healthy skin and hair, and protects the mouth from soreness and ulceration. Folic acid is recommended during pregnancy, and studies suggest that it contributes to a healthy birth weight, prevents congenital heart defects, neural tubal defects and other problems in newborns. Manganese occurs in small amounts in the body, but it is needed for a range of functions. A lack of manganese can contribute to infertility, bone malformation, weakness, and seizures. Finally, beets are high in dietary nitrate, which is believed to benefit the cardiovascular system and may protect against cancer.
Ingredients:
1 piece of ciabatta bread, cut into 8, half-inch thick pieces
2 cups raw beets, peeled and cut into small wedges
1 tablespoon olive oil
1 teaspoon fresh thyme leaves
2 tablespoons walnuts, roughly chopped
1 teaspoon balsamic vinegar
1 teaspoon walnut oil
1 teaspoon wholegrain mustard
1 teaspoon local honey
1 tablespoon freshly chopped flat-leaf parsley
Parmesan cheese shavings
How to make:
Preheat the broiler. Preheat the oven to 400◦F. Arrange the ciabatta slices in a single layer on a baking tray and place under the broiler for 1 to 2 minutes. Remove when each side is golden brown. Allow to cool.
Place the beet wedges in a roasting tin and toss with the olive oil and thyme leaves. Season well and then pop the tray into the oven for 20 to 25 minutes. Add the walnuts to the tray the last 5 minutes. When tender, remove the tray from the oven.
Make the dressing by whisking the balsamic vinegar, walnut oil, mustard and honey together. Pour over the beets and walnuts. Spoon the beet mixture over the ciabatta slices. Sprinkle with flat-leaf parsley, and top with parmesan shavings.