Wednesday, March 23, 2011

Steamed beets Provencal

This simple, nutritious steamed beet dish makes a great accompaniment to roasted meats.


Beets Provencal
                                                                           Yield: 2 - 4 servings
Ingredients:

2 medium-sized beet roots
1 bay leaf
2-3 cups water
1 tablespoon extra virgin olive oil
½ teaspoon ghee (clarified butter)
2 teaspoons Herbes de Provence
sea salt and black pepper, to taste

Preparation:

1. Thoroughly wash beet roots. Place whole beets and bay leaf in steamer basket in a pressure cooker. Add 2-3 cups water. Bring the pressure cooker to a boil (following instructions in your manual). Reduce heat to medium and cook beets for 10 minutes. Turn off the heat and leave pressure cooker to rest until the safety latch is released. Remove beets to an air-tight container to cool. Discard bay leaf and pot liquor.

2. Slip skin off beets. Slice beets into rounds.

Herbes de Provence
warming in a saute pan


3. Heat Herbes de Provence in a saute pan over medium heat until the spices release their fragrance, approximately 2 minutes. Add olive oil and ghee to saute pan. Stir. 

4. Add beet slices to ghee mixture. Stir to cover beet slices with Herbes de Provence and oil/ghee. 

5. Add sea salt and fresh ground pepper to taste. Serve immediately.

Monday, March 21, 2011

Nutritional value of beets - Part 12: Cooked beet root

Steamed beet roots



Cooked beet root is very low in fats and registers no cholesterol. It is a good source of potassium, and provides a significant amount of calcium, which enables magnesium to provide essential heart health support. 

Cooked beet root carries a low Glycemic Load despite having a high sugar content; this is because the sugars are mostly indigestible dietary fibre, which are complex carbohydrates. In addition, cooked beet root is a very good source of folates and manganese.

Beets (beta vulgaris) 
Nutritional value per 100g (approximately 3/4 cup) of cooked beet root
Source: USDA National Nutrient  database

Table of nutritional values of cooked beet root
Principle
Nutrient value
Energy
44 kcal
Carbohydrates
9.96 g
Protein
1.68 g
Total fat
0.18 g
Cholesterol
0 mg
Dietary fibre
2.0 g
Sugars
7.96 g


Vitamins

Folates
80 mcg
Niacin
0.331 mg
Pantothenic acid
0.145 mg
Pyridoxine (Vit B6)
0.067 mg
Thiamin
0.027 mg
Riboflavin
0.040 mg
Vitamin A
33 IU
Vitamin C
3.6 mg
Vitamin E
0.00 mg
Vitamin K
0.2 mcg


Electrolytes

Sodium
77 mg
305 mg


Minerals

Calcium
16 mg
Copper
0.074 mg
Iron
0.79 mg
23 mg
0.326 mg
Phosphorous, P
38 mg
Zinc
0.35 mg


Phyto-nutrients

21 mcg
Betaine
See the following post for more information on the health benefits of beets:

Manganese (Beet greens - raw)

Sunday, March 20, 2011

Steamed beet with black quinoa

Enjoy all the health benefits of cooked beets along with the protein and other nutrients of quinoa in this easy-to-make, colourful dish which can be used as a meal in itself, as well as a side dish. Despite the ease, once again, this is slow cooking, with preparations requiring planning and time.

Steamed beet with black quinoa
                                                                               Yield: 2 - 4 servings
Ingredients:

1 medium-sized beet, stalks removed
1 bay leaf
2-3 cups water
Hydrating celeriac
1 large sweet white onion
1 hydrated celeriac with stalks and leaves attached
1 tablespoon extra virgin olive oil
½ teaspoon ghee (clarified butter)
½ cup  black quinoa
¾ cup water

Dressing
2 tbsp. chopped celeriac stalks and leaves
2 tbsp. chopped cilantro
3-4 tablespoons apple cider vinegar
¼ teaspoon brown sugar
sea salt and black pepper, to taste

Preparation:

1. Thoroughly wash whole celeriac. Immerse celeriac in a deep container of cold water to hydrate. (It is preferable that this is done the day prior to making this recipe.)


2. Thoroughly wash beet. Place whole beet root and bay leaf in steamer basket in a pressure cooker. Add 2-3 cups water. Bring the pressure cooker to a boil (following instructions in your manual). Reduce heat to medium and cook beet for 10 minutes. Turn off the heat and leave pressure cooker to rest until the safety latch is released. Remove beet to an air-tight container to cool. Discard bay leaf and pot liquor.

3. Meanwhile, rinse quinoa. Bring ¾ cup water to boil in a small pot. Add quinoa. Return to the boil, then reduce heat to simmer. Simmer, covered, for 15 - 20 minutes. Turn heat off, leaving quinoa to cook and absorb the remaining water.

4. Cut away ¼ of a large sweet white onion. Peel. Chop into a small dice, producing approximately ½ cup.

5. Cut away ¼ of the celeriac (the root only). Peel. Chop into a small dice, producing approximately ½ cup. Add to onion dice.
Diced steamed beet root

6. Slip skin off beet. Cut beet into small dice.







Sauteing onion and celeriac dice



7. Heat olive oil and ghee in saute pan over medium heat. Add onion and celery root dice. Saute until onion turns translucent. 









8. Fold 1 cup cooked quinoa into the onion and celery root mixture. Heat through.

1 cup cooked black quinoa


Black quinoa, onion and celeriac












9. Add diced beet. Raise heat to medium. Cook and stir for 5 minutes. 

10. Turn out into a serving dish. 
Steamed beet root with black quinoa

Dressing:
Snip away two stalks with leaves from celeriac. Chop into small dice. Chop cilantro. Add to diced celeriac leaves and stalks. Add vinegar, brown sugar, sea salt and pepper.  Stir. Serve as an accompaniment in a small bowl.