Produce Spotlight on Beets
Beets are filled with nutrients like iron, fiber, potassium, folate, and antioxidants. These nutrients help our heart, blood, and digestive system. Fresh beets are available year-round but might be less expensive and fresher from July through October.
Shopping for Beets
When shopping, look for firm, round beets with smooth skin and a deep color. If the leaves are still attached, make sure they are green and not wilted. For the best flavor, choose small to medium-sized beets (up to 2½ inches across).
Common Types
Red beets – the most famous variety; these sweet-tasting beets are dark red or purple in color with large green leaves.
White beets – white or tan in color with tall green stems and leaves.
Chioggia beets – sweet; when cut, the inside flesh has rings of red and white.
Golden beets – yellow or orange in color with large green leaves, which can also be eaten raw or cooked.
Storage and Preparation
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Store unwashed beets in an open or perforated plastic bag in the refrigerator for up to three weeks.
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Scrub beets gently under running water before cooking.
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Beets can be cooked ahead of time to shorten preparation time in a recipe; refrigerate and use within five days.
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Whole unpeeled beets can be cooked by the following methods: boil, microwave, or slow cooker. Unpeeled beets can be cut up and roasted.
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Cooked beets can be frozen in an airtight container labeled with the date.
Serving Ideas
- Use beets in a smoothie along with fruits and other vegetables.
- Beet greens can be sautéed or used raw in a salad.
- Cooked beets can be mixed with other vegetables and used as a topping for salads, dip, and salsa.
Beet Math
One pound of fresh beets =
2 medium beets with tops or 2 cups sliced. One 15-ounce can of beets =
1 cup when drained.
Using Locally Grown Produce
For recipes featuring fruits and vegetables, visit our website https://extension.umass.edu/nutrition/recipes/. To locate places to buy local produce, visit https://www.mass.gov/orgs/massachusetts-grownand-fresher.
Nutrition Facts
Serving size: 100g; Calories: 43; Carbohydrates: 9.56g; Fiber: 2.8g; Fat: 0.17g; Saturated fat: 0.03; Sodium: 78mg