Recipe: Beet Greens – A Super Food

Recipes

Mar 12
beet greens, greens, vegetables

I love beets, but I used to throw the beet greens away or simply buy loose beets. Sometimes the greens can taste bitter – I have a solution for that!

I didn’t like messing with the greens which sometimes were limp and wet – not very appetizing. But lately I started seeing the bunches of beets with beautiful, healthy and crisp greens. Why waste such a nutrient dense food?

Beet greens have been compared to kale as the new kid on the nutrient dense block. Of course, the most nutrient dense foods are the organs of grassfed animals, but for a vegetable, this one is definitely nutrient dense.

Beet Green Are Deeply Nutritious

Aside from the nutrients in beetroot, the greens are a good source of folate, pantothenic acid, phosphorus and zinc, and a very good source of fiber, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, vitamin B6, calcium, iron, magnesium, potassium, copper and manganese. (source)

In fact, beet greens are loaded with vitamin A and vitamin K1. Vitamins supports the immune system, antibody and white blood cell production and K1 supports our blood clotting system.

Beet greens also contain a little protein. Apparently they do contain a significant amount of salt, but this is naturally occurring and is fine.

Grab those bunches of beets and use the greens! I would always eat them cooked.

While you are at it, eat the beetroot (see recipe below), because that has a lot of nutrition too!

Beetroot or garden beets are different than sugar beets. Sugar beets are a commodity crop used to make sugar and unfortunately some of that crop is now genetically modified. Just to be sure, I only eat organic beets.

Beet kvass is a fermented beet drink which I love, full of nutrition and very cleansing to the liver. However, beets are high in oxalates which may cause problems for people who form oxalate kidney stones and for those who are sensitive to oxalates in general.

Most people find that the red color of beets are passed through to the urine and stools — easily mistaken for blood! Just remember that you ate beets the day before!

Be sure to cook them in a good fat and you will find that the bitterness goes away. The fat is also critical to absorption of all those minerals and nutrients. Add it to salads or eat as a side dish.

You can add bacon, nuts, mushrooms, etc. to make it more complex, but we like it plain.

You can feel the nutrients going into your body.

Beet Greens – The Latest Super Food

Prep Time: 10 minutes

Cook Time: 8 minutes

Yield: 4 - 6 servings

Ingredients

  • 1 or 2 bunches of beet greens (I usually use 2 as it cooks down to a small amount)
  • Fat from butter, ghee or bacon fat
  • Sea salt and pepper
  • Garlic minced (optional)

Instructions

  1. Cut the stems off from the beets and clean thoroughly
  2. Remove the center stems with this handy greens stripper
  3. Tear into smaller pieces
  4. Heat a large fry pan to medium
  5. Add the fat and melt
  6. Add the greens and saute covered until wilted and a darker color
  7. Add the spices and mix
  8. Plate and serve small portions
https://realfoodforager.com/recipe-beet-greens-a-super-food/

Equipment

Other Article and Recipes with Beets

Roasted Beet Salad

Lacto-Fermented Beet Kvass

Video/Recipe: The No Tomato Sauce (Paleo, AIP, SCD/GAPS)

Golden Roasted Beet Salad with Dill

Roasted Beet and Fennel Salad with Balsamic Glaze

Balsamic Roasted Roots

Butternut Squash Zoodle Sauce (Paleo, AIP, GAPS, SCD)

Beet Juice Found to Lower Blood Pressure

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