Sautéed Beet Greens Recipe (2024)

FAQs

How do you get the bitterness out of beet greens? ›

Heat a splash of olive oil in a large skillet over medium heat. Add the garlic and chopped stems and cook, stirring, for 1 minute. Next, toss in the greens, season with salt and pepper, and sauté, tossing, until wilted. That's it!

Beet greens have a similar colorful look as swiss chard and can be consumed in much of the same way. They also are very high in iron with a higher iron count than spinach as well as vitamin K, B6, magnesium and potassium. They are also a great source of fiber.

"Like most vegetables, some nutrients may get lost in the cooking process, but cooked beet greens can still provide a great source of nutrients," Mathis says. Just be sure to avoid overcooking, and refrain from boiling them if possible. Instead, if you want to cook your beet greens, try steaming or sauteing them.

The roasted beets are wonderful on their own, seasoned simply with salt and pepper, or dressed up more with citrus juice, herbs, or balsamic vinegar. Serve them with any weeknight dinner, or add them to a holiday meal. These oven roasted beets keep well for days in the fridge, so they're great for making ahead.

Nitrates also improve oxygen levels in the body, which enhance exercise performance and athletic ability. Beet greens also help fight inflammation, improve digestive health, support brain health and contain anti-cancer properties.

Beet greens can be stored in the fridge for up to two days. Wash beet greens right before using. 1. Place beet greens in a plastic bag.

High in fiber, beet greens improve digestion and improve chronic constipation. Boost your fiber intake with leafy greens, fruits, and vegetables to stay regular.

Leafy greens such as spinach, Swiss chard, kale, beet greens, and collards pack a punch when it comes to lowering high blood pressure. They're sources of magnesium, as well as potassium, an essential nutrient for preventing or lowering high blood pressure.

Raw Swiss chard, spinach, and beet greens are preferable to cooked greens to avoid too much potassium. However, moderate your intake of these foods, as they're also high in oxalates. Among sensitive individuals, oxalates can increase the risk of kidney stones ( 43 ).

Is it safe to eat raw beet greens? ›

Beet greens have oodles of nutritional value, from fiber and protein to vitamins C, K, and B9. You can eat beet greens raw or cooked. No matter how you choose to chow down, you could enjoy health perks like a stronger immune system, healthier teeth, and a healthier digestive tract.

Retain the good-for-you nutrients in beets by roasting them or sautéing them instead. Or lightly steam them for just a few minutes, suggests Doyle.

Ultimately, the fiber from beets adds bulk to stool while also softening it, decreasing the chance of constipation. Or, if you tend to have loose and watery stools, the fiber may aid in solidifying stool as it absorbs water and adds bulk. A bulky, soft stool is ideal for whole body detoxification.

They're far more delicious than those of kale and collards. They're also more nutritious. Beet greens are some of the most nutrient-rich greens around, containing more antioxidants and other phytonutrients than the bulbous roots themselves, according to Jo Robinson, author of Eating On The Wild Side.

If you're boiling them, add plenty of salt (as if you were boiling pasta) and about a quarter-cup of red wine vinegar to the water. If you're roasting, you can adjust the flavors afterwards. Try marinating them with citrus zest, garlic, scallion, vinegar, and again, plenty of salt.

The Fix: Balance bitter flavors by introducing something salty, sweet, or sour. For naturally bitter foods such as kale, you can soften the flavor by add a lemony vinaigrette, Parmesan cheese, and pomegranate seeds. You can also elevate kale by tossing it olive oil and salt, then roasting it in the oven until crispy.

Blanch Them

Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.