Category: Vegetables
🤔 What Are Beets?
Beets, also known as beetroot, are a vibrant root vegetable celebrated for their deep, earthy flavor and sweet finish. Whether roasted to concentrate their sweetness, boiled for a tender texture, or grated raw into salads, their striking color and nutritional benefits make them a versatile culinary staple.
Quick Reference Card
| Condition | Ideal Storage | Duration |
|---|---|---|
| Whole/Raw Beets (no greens) | Refrigerator (crisper drawer) | 2-4 weeks |
| Cooked Beets | Refrigerator: 0-4°C (32-39°F) | 3-5 days |
| Frozen | Freezer: -18°C (0°F or below) | 8-10 months |
The Triple-S Method
Master the three essential steps for food success:
🛒 SHOP SMART: Selection Guide
- Choose small to medium-sized beets that are firm and heavy for their size.
- Look for smooth, unblemished skin and a long, thin taproot.
- If the greens are attached, they should be fresh and vibrant, not wilted.
Appearance
Select beets with a deep, rich color. Avoid any with soft spots, bruises, or cracks in the root.
Smell
Fresh beets should have a mild, earthy scent. A strong or unpleasant odor can be a sign of decay.
Texture
The root should be very firm to the touch. Softness indicates that the beet is old and has started to lose moisture.
Common Varieties / Types
Beets come in several beautiful colors, each with a slightly different flavor profile.
- Red Beets: The most common variety, known for its deep crimson color and strong earthy, sweet flavor.
- Golden Beets: Have a beautiful yellow-orange flesh and are typically sweeter and milder than red beets. They also don’t bleed color like red beets do.
- Chioggia Beets (Candy Stripe): An Italian heirloom with a stunning striped red and white interior. It has a mild and sweet flavor.
📅 Seasonal Buying Guide
North America (USA/Canada)
Beets are a cool-weather crop. There are two main seasons: a spring crop and a main harvest in the late summer through fall.
Europe
The peak season for fresh beets is from late summer through autumn. They store well, making them available through the winter.
Australia/New Zealand
Beets are available for most of the year but are typically at their best during the cooler months from autumn through spring.
Tropical/Subtropical Regions
Beets can be grown in cooler, higher-altitude areas of these regions, but are often imported.
Seasonal Quality Variations
In-season beets, especially those bought with their greens still attached, are the most tender and flavorful. Large, out-of-season beets can sometimes have a woody texture.
❄ STORE FRESH: Storage Guide
- Raw, whole beets (greens removed): Refrigerator for 2-4 weeks.
- Cooked beets: Refrigerator for 3-5 days.
- Beet greens: Refrigerator for 1-2 days.
Storage Method Details
Refrigerator (Raw Beets): Cut the leafy tops off the beets, leaving about 2.5cm (1 inch) of stem. Store the beetroots unwashed in a perforated plastic bag in the crisper drawer, where they will stay firm for several weeks.
Refrigerator (Cooked Beets): Once cooked, beets should be stored in an airtight container in the refrigerator and consumed within 3-5 days.
Removing the greens is crucial, as they will pull moisture from the root, causing the beet to shrivel. Storing the root in the refrigerator’s cool, humid environment slows down water loss and respiration, preserving its firm texture for an extended period.
Ethylene Production/Sensitivity
Beets are not significant producers of ethylene gas and are not particularly sensitive to it.
Revival Techniques
If a raw beet has become slightly soft but is not spoiled, you can still use it for cooking. Roasting is an excellent method, as it will concentrate the sugars and improve the flavor and texture.
⚠ STAY SAFE: Food Safety Tips
- Max Time at Room Temp: 2 Hours (once cooked)
Understanding Food Safety Rules
As a root vegetable, it’s essential to wash beets thoroughly before use. The FDA recommends scrubbing the skin with a clean produce brush under running water to remove any soil-borne bacteria or contaminants. Cooked beets should be refrigerated within 2 hours.
Reheating Methods
Reheat cooked beets until they are warmed through.
Microwave
Place cooked beets in a microwave-safe dish and heat for 1-2 minutes until warm.
Oven/Toaster Oven
This is the best method for roasted beets. Spread them on a baking sheet and reheat at 190°C (375°F) for 5-10 minutes until sizzling.
Stovetop
Sauté cooked beet slices or cubes in a skillet with a little butter or oil until heated through.
Date Labels Explained
Fresh beets do not have date labels. Judge their quality by their firmness and the condition of their skin.
Allergen Information
- Contains: None of the top 9 allergens.
⚠ Special Safety Considerations
The deep red pigment in beets can cause a harmless condition called beeturia, which temporarily turns urine and stools red or pink. This can be alarming but is not a cause for concern.
Pesticide Residue Information
As a root vegetable that grows underground, beets are generally well-protected from direct pesticide spray. However, the FDA still advises scrubbing them well before cooking to remove any soil and surface residues.
🧊 Freezing & Thawing Guide
Freezing Effects & Preparation
Freezing beets raw is not recommended as it results in a poor texture. Cooked beets, however, freeze very well.
To freeze, the USDA suggests cooking the beets until tender, then peeling and slicing or cubing them. Place the pieces in a single layer on a baking sheet to freeze solid before transferring them to a freezer bag.
Recommended Thawing Methods
Thaw frozen cooked beets in the refrigerator overnight. They can then be eaten cold in salads or reheated.
Not Recommended
Avoid thawing beets at room temperature, as this can encourage bacterial growth.
🔥 Cooking Information
Quick Cooking Reference
Cooking beets mellows their earthy flavor and enhances their natural sweetness. Roasting is a particularly effective method for concentrating their flavor.
| Method | Temp | Time (Medium Beets) | Result |
|---|---|---|---|
| Roasting (Whole) | 200°C (400°F) | 45-60 min | Tender, concentrated flavor |
| Boiling | Simmering Water | 30-45 min | Soft, tender |
| Steaming | Boiling Water | 30-45 min | Tender, retains nutrients |
Cooking Methods for Beets
Beets can be prepared in a variety of ways to suit different dishes.
Roasting
Wash and trim the beets, toss them with olive oil, wrap them in foil, and place on a baking sheet. Roast at 200°C (400°F) until they can be easily pierced with a knife. Once cooled, the skins will slip off easily.
Boiling
Place whole, unpeeled beets in a pot of water and bring to a boil. Simmer for 30-45 minutes until tender. Drain and cool, then peel the skins off under running water.
Grating Raw
For a crisp and refreshing addition to salads, you can peel and grate raw beets. This method preserves their firm texture and nutrients.
📊 Nutritional Information
Average values per 100g (approx. 3.5 oz) portion
- High in: Folate (Vitamin B9), Manganese
- Good source of: Dietary Nitrates, Potassium, Fiber
Beets (Raw/Fresh)
- Calories: 43 kcal
- Protein: 1.6g
- Fat: 0.2g
- Carbohydrates: 10g
- Fiber: 2.8g
Beets (Cooked/Prepared)
- Calories: 44 kcal (boiled)
- Protein: 1.7g
- Fat: 0.2g
- Carbohydrates: 10g
- Fiber: 2g
Key Nutrients & Their Benefits
- Dietary Nitrates: Beets are rich in nitrates, which the body can convert to nitric oxide. This compound helps to relax blood vessels, which may lead to lower blood pressure and improved athletic performance.
- Folate (Vitamin B9): Essential for healthy cell growth and function, and particularly important for pregnant women.
- Betalains: The pigments that give red beets their color are powerful antioxidants with anti-inflammatory properties.
Nutritional data is an estimate. Consult with a nutritionist for personalized advice.
🌎 Sustainability & Sourcing
Beets are a hardy and sustainable root crop. They do not require excessive water and can be grown in many different climates, which helps to reduce the need for long-distance transport when bought in season.
Buying beets from local farmers’ markets, especially with their greens still attached, is the most sustainable choice and ensures you get two vegetables in one.
🔄 Substitutions & Alternatives
For a similar earthy, sweet flavor in roasted dishes, other root vegetables like parsnips or carrots can be used. For their vibrant color in salads, red cabbage can be a substitute.
The unique flavor of beets is difficult to replicate, but sweet potatoes can provide a similar dense, sweet element when roasted.
🔪 Recommended Tools
A good quality vegetable peeler is useful for peeling raw beets. Because beet juice stains heavily, wearing gloves and using a designated (non-wooden) cutting board is highly recommended.
💡 Pro Tips
♻ Waste Reduction
Don’t throw away the beet greens. They are incredibly nutritious and can be cooked just like spinach or Swiss chard—sautéed with a little garlic and olive oil for a delicious side dish.
✨ How to Revive It
If your raw beets have become a little soft, you can often restore some of their firmness by soaking them in a bowl of ice water for an hour before using them.
❓ FAQ
A: No, it’s actually much easier to peel them after they are cooked. Once boiled or roasted and slightly cooled, the skins will slip off easily under your fingers or with a paper towel.
A: The deep red color comes from powerful pigments called betalains. These pigments are water-soluble and will bleed out, staining hands, cutting boards, and clothes.
A: Golden beets have a milder, less earthy flavor than red beets and are often a bit sweeter. A major advantage is that they do not bleed their color, making them easier to incorporate into salads.
A: Yes, raw beets are delicious. They have a crisp texture and a sweet, earthy flavor. They are best when peeled and thinly sliced or grated into salads.
A: This is a harmless condition called beeturia. The red pigments are not broken down by everyone’s digestive system and are simply passing through your body.
A: Yes, they are not only edible but also highly nutritious, packed with vitamins A, C, and K. Cook them as you would any other leafy green like Swiss chard.
A: They are still a good source of nutrients. However, canned and pickled beets can be very high in sodium and sometimes added sugar, so they should be eaten in moderation.
A: Rubbing your hands with lemon juice and salt before washing with soap and water is a very effective way to remove beet stains.
A: Yes, many studies have shown that the dietary nitrates in beets and beet juice can improve blood flow and oxygen efficiency, which may enhance athletic performance.
A: Smaller to medium-sized beets are generally more tender and sweeter. Very large beets can sometimes have a tough, woody core.