By Ruth Chipps, MS, RDN, CD, Communications Director for Jackson in Action Health Living Coalition
Orange Mape Beet Saute. Photo and Receipe: Ruth Chipps
Orange Maple Beet Sauté
This sweet and tangy twist on cooked beets will hook you on their great taste. The impressive nutritional benefits of beets is also a plus, with a rich source of nearly every key nutrient.
Ingredients:
2 Tablespoons butter or olive oil
1 large shallot, sliced thinly or half a small onion, chopped
2 1/2 - 3 pounds beets (about 5 large), peeled and cubed
Juice from 2 large navel oranges or about a quarter cup of juice
1/4 cup balsamic vinegar
1/4 cup maple syrup
A few sprigs of fresh thyme (or 1/4 teaspoon dried) or rosemary
2 Tbsp feta cheese, crumbled (optional)
1/8 teaspoon sea salt (optional)
Heat the butter or oil in a large skillet to medium high heat. Add the sliced shallot or onion and cook for 1-2 minutes until it softens.
Add the beets, the orange juice, balsamic vinegar and maple syrup/
Bring the mixture to a boil, then reduce heat to medium-low and simmer, covered, for about 30-40 minutes until the beets are about fork tender, but not quite soft enough to eat.
Remove the lid from the pan and cook for another 10-12 minutes until most of the liquid has cooked off and there's a thick, syrupy sauce in the bottom of the pan that coats the beets.
Sprinkle with feta cheese just before serving (optional).
Taste and add more salt if needed. Serve warm or at room temperature or chilled right out of the fridge.
Recipe: Ruth Chipps, MS, RDN
Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.
Can’t Beet This Nutrition Profile
Folate - Helps to prevent birth defects, is needed to make DNA, and helps cells divide.
Vitamin C - Helps wounds heal, is important for the immune system, and is an antioxidant, which protects cells from damage.
Potassium - Helps to maintain normal blood pressure.
Preparation & Cooking
Choose beets with firm, smooth skin and crisp leaves. Smaller beets are more tender.
Storing Beets: Remove greens leaving about 1 inch of stem. Store beets in a plastic bag in the refrigerator for up to 2 weeks.
Prepare: Rinse beets under cool, running water and scrub with vegetable brush. Beets can be eaten raw or cooked.
Ruthie Chipps, MS, RDN
Communications Director for Jackson In Action
Ruthie hosts Harvest of the Month on NBC-TV (WEAU), is a nutrition consultant and develops recipes and videos. She is a member of the Academy of Nutrition & Dietetics. More at www.Lahmayer.com