Magazine article Vegetarian Times

Beets

Magazine article Vegetarian Times

Beets

Article excerpt

Now's the time to savor summer's rooty beauties

NUTRITIONAL PROFILE

½ CUP COOKED, SLICED BEETS CONTAINS:

* 37 CALORIES

* 1 MG IRON

* 68 MCG FOLATE

* 259 MG POTASSIUM

What's the brightest way to jazz up healthful summer recipes? Just add beets! June to October is the best time to buy this rough-skinned root vegetable - and certainly the easiest time to find locally grown beets and heirloom varieties such as snowy white albino, amber-colored golden, or candy-striped Chioggias. Plus, there are so many ways to enjoy them. Serve roasted beets in place of potatoes. Grate raw beets into a slaw the way you would carrots. Toss steamed beet slices with vinegar or lemon juice, and use as a salad topping or sandwich filling. You can even substitute pureed beets for applesauce in low-fat baked goods, such as the moist Red Velvet Brownies on p. 74.

Jewel-tone Pancakes with Creamy Yogurt-Dill Sauce

SERVES 8 | 30 MINUTES OR FEWER

Similar to a potato pancake, a beautiful beet pancake topped with di lied sauce makes a great appetizer, or can serve two or three as a light entrée The barter will look loose at first, but after a few minutes the pancakes will be sturdy enough to flip.

YOGURT-DILL SAUCE

6 oz. plain nonfat Greek yogurt

2 Tbs. chopped fresh dill

2 Tbs. lemon juice

1 small clove garlic, chopped

½ tsp. salt

¼ freshly ground black pepper

PANCAKES

3 medium beets (1 Ib.), trimmed and scrubbed

2 medium carrots (6 oz.)

2 cloves garlic, minced (2 tsp.)

½ tsp. salt

1 large egg plus 2 large egg whites, beaten

1 To make Yogurt-Dill Sauce: Whisk together yogurt, dill, lemon juice, garlic, salt, and pepper in small bowl. Refrigerate until ready to use, up to 3 days.

2. To make Pancakes: Preheat oven to 250°F. Coat baking sheet with cooking spray, and set aside. Shred beets and carrots in food processor fitted wil grating blade, or grate with box grater. Place beet-carrot mixture in large bowl, and toss with garlic and salt. Add egg and egg whites, and mix well.

3. Lightly spray large nonstick skillet with cooking spray, and heat over medium-high heat. Drop % cup beet mixture into skillet, and flatten slightly to form 3-inch-diameter pancake. Repeat, forming 3 other pancakes in pan. Cook -4 minutes, or until undersides are golden brown. Flip pancakes, and cook 3 minutes more. Resprav pan, and repeat process with remaining batter, keeping prepared pancakes warm in oven. Drizzle with Yogurt-Dill Sauce, and serve immediately.

PER SERVING 1(1 PANCAKE AND 2 TBS. SAUCE): 44 CAL; 4 G PROT. TOTAL FAT (<1 G SAT FATj; 6 G CARB; L; 342 MG SOO;

Red Velvet Brownies

MAKES TO BROWNIES

The natural sweetness and thick texture of beets keep these brownies tender.

2 large cooked beets or 1 14-oz. can beets, rinsed and drained

½ cup unsalted butter (1 stick), melted

1 cup sugar

1 tsp. vanilla extract

2 large eggs

½ cup all-purpose flour

¼ cup plus 2 Tbs. unsweetened cocoa powder

1 Tbs. instant espresso powder

½ cup mini chocolate chips

1 Preheat oven to 350°F. Coat 9-inch square baking dish with cooking spray.

2 Purée beets in food processor until smooth, scraping down sides as necessary. You should have I cup. Set aside.

3 Whisk together butter and sugar in bowl until smooth. Add vanilla, then whisk in eggs, one at a time. Stir in beets.

4. Whisk together flour, cocoa powder, and espresso powder in separate bowl. Fold Hour mixture into beet mixture until just combined. Stir in chocolare chips. Pour into prepared pan.

5. Bake 30 minutes, or until toothpick inserted into center comes out almost clean. Cool, then cut into 16 squares.

PERBROWNH 161 CAI ?. G PROT. 8 G TOTAL FAT (5 G SAT FAT). …

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