Sweet, Sweet Sunday

Let Us Talk About Lettuce

  • Whether you are a diabetic or on a diet or a vegetarian or raw foods advocate, it might seem like you are eating salad night after night after night…not to mention for lunch also.

  • But the same old salad made the same old lettuce can get extremely boring…extremely…
  • So why not add some variety to your mandatory salad by adding more leafy greens to your instacart order?
  • There is a wide range of leafy green vegetables to choose from other than lettuce…
  • But these can seem to overwhelming, and you’ve only been eating lettuce for how long…
  • So let’s now take a look at the various leafy greens vegetables that are available—starting with the basics of selecting, storing, and using them in salads. ..as well as the nutritional value of different varieties…

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Sweet, Sweet Sunday

Sing A Ballad to the Salad

So now that we all know how to make the perfect soup…

Now what?

 

 

Well, since my goal is to work my way through the Raw Foods pyramid in an effort to learn how to cook more healthy for the sake of my newly-diagnosed diabetic husband,

and the base of the Raw Foods yramid is leafy greens…

 

It only goes to reason that eventually we’d talk about salad, right?

 

…but salad can get so very boring…especially when you are constantly eating  bagged salad night after night after night.

 

So let’s see what’s required to make a salad actually worth eating, and then sing ordinary baggad salad a farewell ballad.

In the next few posts, we’ll be taking a look at…

  • Leafy green
  • Vegetables
  • Add-ins
  • Dressing your salads
  •  

So let’s get ready to all raise the bar on our at-home salad bar, ready?

 

 

Sweet, Sweet Sunday

Finish the Dish

But what?

But what if you go to all this trouble and simply find your soup one great big inedible or at least tasteless mess…

Then what?

There are still some things that will help rescue your failed soup and to also make your soup one that you would even be happier to feed your family.

Such as what?

1.If you like crumbly cheese, add some crumbly cheese such as…

  • feta
  • goat cheese
  • ricotta salata

2If you like grated cheese, add grated cheeses such as…

  • Asiago
  • Parmesan
  • pecorino

3. If you want to add some creaminess, add… 

  • crème fraiche
  • sour cream
  • yogurt

4. If you want to add some crunch, add…

  • croutons
  • toasted pumpkin seeds
  • toasted sesame seeds

5. If you would like to give you soup more of a kick, add one of the following, depending on which tye of sou you are making…

  • apple cider vinegar
  • beer
  • white wine

6. If you want a brighter flavor, add a squeeze of lemon juice or a dash of vinegar.

7. If you want a savory flavor, add one of the following…

  • anchovy paste
  • fish sauce
  • miso
  • soy sauce
  • Worcestershire

8. If your soup is too salty, add one of the following and then boil for about twenty minutes more…

  • raw otato
  • finely shredded cabbage
  • cooked beans
  • rice
  • pasta

9. If your soup is too watery or simly boring, add… 

  • canned or frozen mixed vegetables
  • cooked kidney or white beans
  • corn
  • drained canned tomatoes
  • finely shredded cabbage

10. If you want to add even more flavor, add some fresh herbs, such as…

  • basil
  • chives
  • cilantro
  • dill
  • parsley

11. If the bottom of the dish has scorched…Leaving the heat on too high or not keeping an eye on the sou as it cooking often means that your sou will burn at the bottom. If this haens, salvage whatever liquid you can from the to without scraing the bottom cra into the sou, but do not scrape the burned meat and veggies into the rest of the remaining good sou, or you’ve just wasted your time and your ingredients for nothing.

12. If you would like to reduce the fat content in your soup, make the soup a day or two before and refrigerate. When you get ready to serve it, simply scrape off the fat that will rise to the top and reheat.

13. If you want your soup to taste even better, cooking and refrigerating like this makes them also taste better.

And if your soup is too hot, take a walk around the block…

Who knows…you might even find Goldilocks at your house when you get back?…Just hope that you don’t see a bear…

Sweet, Sweet Sunday

Mastering Ministrone

So now that we’ve bought the perfect pot, found the perfect recie, bought the best veggies, sliced and diced, and so forth…

Now what?

1.Constantly keep an eye on your soup while it is cooking. This will allow you to  adjust the spices and cooking temperature as needed.

2. Cook on low heat. Don’t think that cooking your soup at a higher temperature will ensure that everything will actually get cooked instead of being raw or hard when you are ready to serve the soup.

Doing this will instead turn your meat into tough, hard-to-chew pieces…not to mention possibly ruining the bottom of that expensive soup pot that we all went out and bought after reading a previous article, right?

Instead bring your soup slowly to a boil and then allow the soup to simmer for the rest of the cooking time.

This will allow the ingredients to maintain their structure and integrity, while at the same time combining all of the ingredients into a flavorful soup.

3. Cover or not?…Depending on the finished product that you want,  leaving the soup uncovered or covering the soup with the lid is a matter of personal  reference. Leaving the lid off will make the soup base evaporate faster, creating a thicker and more flavorful soup.

4, Dig in Deep…There are many soup recipes out there that  require taking some of the soup as it is cooking and blending it and then adding it back into the soup in order to thicken the soup. Using an immersion blender will reduce the risk of your getting burned and make this job easier and neater.

Here is a list from Good Housekeeping of some of the most highly recommended immersion blenders available…

5. Use your brain when using grains…Pasta and grains that are called for as ingredients will often overcook. Avoid this by cooking them separately and then adding them into the soup just before serving.

Sweet, Sweet Sunday

Making Stock

    This last year I’ve been trying to cut back on how much processed food our family eats and also to save money on groceries.
    And being that I make lots of sous and stews during the months of January and February, I’ve decided to start making my own broth and stock for sous.
    No other ingredient makes as big of a difference in the result of your soup making than its liquid. If the liquid is not very good, even the bst ingredients cannot be enjoyed either.

 

Store Bought Options…Sure, you could buy your broth or stock straight off the grocery store shelf in the standard can or paper container

But making your own is well worth the time…

 

Why?

  • Making your own stock is less expensive.
  • Most store-bought versions contain way too much salt.
  • Most store-bought versions  contain too many preservatives.
  • Most of these contain ingredients that you yourself would never want in your stock in the first lace.

If you do choose to use store-bought stock, you can add more flavor by adding extra meat, herbs, and spices…and then simmer for at least twenty minutes.

 

So now it all comes down to the how…and the how much…

As far as how much, most soups will require about eight cups of stock or broth as the liquid base, or one cup per serving.

There are four basic tyes of stock that should be in your recie reertore…

  • Beef…adds lots of richness to pasta-based soups…Martha Stewart
  • Chicken…your basic stock for almost every recie there is…Simply Recipes
  • Fish…obvious choice for chowders and soups that need extra savory flavor, such as tomato…The Spruce Eats
  • Vegetable…for soups that require some complexity such as curries and for vegetarians…Martha Stewart

Regardless which stock you make, you can always make it and freeze it for later. I like to freeze the stock in old 32-ounce yogurt containers.

Sweet, Sweet Sunday

Kimchee—The Why

But perhaps the biggest advantage of adding kimchee to your diet is the fact that is has been fermented.

Fermenting foods involves converting a carbohydrate into an acid or an alcohol, Food that has been fermented has a high content of lactobacilli, “good” bacteria also known as probiotics.

Probiotics are important to our overall health in many ways, including…

Health benefits of fermentation include…

  • helping you lose weight by helping to control your appetite
  • keeping our digestive systems healthy
  • preventing stomach ulcers
  • preventing yeast infections
  • reducing inflammation
  • reducing your blood sugar levels 
  • treating various skin conditions

Kimchee and Vitamins/Minerals

Kimchi is a rich source of vitamins and minerals.

Not only does kimchee provide over 50% RDA of vitamin C, kimchee is also rich in vitamin A, vitamins B1 and B2, calcium, and iron.

The vitamins and minerals in vitamin C specifically help with anti-aging, increasing longevity, lowering bad LDL cholesterol levels, preventing plaque buildup in the artery walls, helping your immune system, and reducing the risk of cardiac disorders—such as atherosclerosis, heart attack, or stroke.

Kimchee and Fiber…The high concentration of dietary fiber found in kimchee can help by…

  • cleaning out the intestines
  • helping to lower their body fat and body mass index
  • helping to prevent a drop in blood sugar
  • keeping you satisfied and full for a more extended period
  • lowering your chance of developing metabolic syndrome.
  • preventing constipation
  • promoting digestion
  • slowing down carbohydrate metabolism 
  • stimulating the body to absorb nutrients better

Kimchee and Antioxidants…The antioxidants found in kimchee protect your body against harmful free radicals and oxidative stress. These antioxidants also hel give you better looking and stronger hair and nails.

But enough about the health benefits of kimchee, let’s move on the more fun and functional stuff—like how to make our own, where to buy our own, and what to do with it once we do buy or make it…

Sweet, Sweet Sunday

Kimchee-The What?

Forget cigarettes…Give me kimchee.

Forget making cookies in the weeks before Christmas…Let’s all make kimchee.

Forget quilting bees and craft nights…Let’s all get together to make kimchee.

Forget cheese…We want kimchee.

Supposedly this can all be said of the Korean nation, where the average person consumes about fotty pounds of kimchee per year. To put that in better perspective, that’s more than the typical American consumes of coffee or cocoa or nuts. cheese, eggs, shellfish, or fish.

ve-american-average-food-consumption1

Why even bring up the topic of kimchee at this point?

Because we’re talking about cabbage and refrigeration, and I always seem to have at least one jar of kimchee in my fridge at all times…and found some yesterday as I was cleaning out my fridge.

So what exactly is kimchee?

Kimchee, the traditional Korean dish, is a condiment of salted and fermented vegetables such as napa cabbage and daikon radish, sices such as chili powder and ginger, and salted seafood.

Kimchee, the national dish of both North and South Korea, is do revered by Koreans that during the Vietnam War, negotiations were made by the Korean and American government to ensure that kimchee was available to the Korean troops.

Koreans have been eating kimchee in some sort of fashion way back since 37 BC.

During this timeframe Buddhism, and the related vegetarian lifestyle, became important factors in the Korean lifestyle.

These ancient Koreans were highly skilled in the art of fermenting and pickling  vegetables in order to help preserve the lifespan of certain foods.

Koreans can, and do, actually make kimchee out of anything edible.

This fact leads to infinite possibilities and preferences depending on what region you may be and what season it is and what ingredients you have close at hand.

In fact, today there are over 180 recognized varieties of kimchee available.

The most typical type of kimchee available today is “mak kimchi,” or simple kimchee…a type of kimchee typically made with cut cabbage, radish, and scallions and a seasoned paste of red pepper, garlic, ginger, sugar, and fish sauce, salted shrimp, or kelp powder.

More than 70% of the kimchee sold on the market today is mak kimchee.

But here are a few more ingredients to consider as you would like to make kimchee yourself…

Vegetables...Even though napa cabbage is the vegetable most commonly used to make modern versions of kimchee, the cabbage was only introduced to Korea at the end of 19th century.

Other vegetables used to make kimchee can include…

  • Celery
  • Cucumber
  • Eggplant
  • Mustard greens
  • Onions
  • Potatoes
  • Pumpkins
  • Radishes (Korean radishes, ponytail radishes, gegeol radishes, yeolmu radishes)
  • Scallions
  • Soybean sprouts
  • Spinach
  • Sugar beets
  • Sweet potato vines
  • Tomatoes

Spices…

Chili Pepper…Even though chili pepper is now the expected spice in kimchee, chili pepper was not used until much later than the early days of kimchee. In fact, chili peppers were introduced to the Korean people around the year 1614 by Portuguese traders.

Gochugaru, or red pepper powder…This spice gives kimchee its expected spicy flavor. You can find this spice in Korean grocery stores and online…and in different grades of coarseness and spiciness…more on this later…

Other spices used to make kimchee include garlic and ginger. Garlic wasn’t used as a spice to make kimchee until the early seventeenth century.

Fish…

The most common fish used to give kimchee its authentic flavor is saeujeot, Korean salted shrimp. These shrimp are very small and naturally fermented.

You can find these shrimp in the refrigerator case of Korean markets….more on this later.

Two more options as far as the “fishy” part of kimchee would be kelp powder and salted anchovies.

But First…

But before we go and buy the first jar of kimchee that we see and look at recipes for making our own kimchee and finding ways to kee it from rotting in the back of our fridge, let’s see why we should eat kimchee…and all fermented foods…in the first place.

Sweet, Sweet Sunday

Bok Choy…The Why?!

 

1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”

Serving Size cannot be ignored…sad, but true…

Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…

The nutritional value of bok choy here is based on a serving size of 1/2C.

 

 

2. Calories...Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.

As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…Any food item containing somewhere around forty calories is considered to be a low-calorie food item…Any food item containing somewhere around a hundred calories is considered to be “average” or moderate…Any food item containing four hundred calories or more is considered a high-calorie food item.

One-half cup of bok choy contains 13 calories.

 

3. “Limit These” Nutrients...The next section of the nutrition label details the specific nutrients contained in the food item.

The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.

  • a,  Carbohydrates…One-half cup serving of bok choy contains two grams of carbohydrates.
  • b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…Bok choy contains absolutely zero fat.
  • c. Protein…Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.
  • d. Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.
    The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…

 

 

4. “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,

a. Fiber…Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.

The recommended daily amount of fiber that each of us should be eating each day is 25 grams.

Bok choy provides one gram, or 4%DV of dietary fiber.

 

 

b.  Vitamins…Bok choy contains about half of your daily requirement for saeveral different nutrients—including vitamin A, vitamin C, vitamin K, and vitamin B6.

  • Vitamin A…89%…essential for a properly functioning immune system.
  • Vitamin B1…(Thiamine)…3%
  • Vitamin B2)…Riboflavin…6%
  • Vitamin B3…Niacinn…3%
  • Vitamin B5…Pantothenic acid…2%
  • Vitamin B6…15%
  • Vitamin B9…Folate —prevents certain birth defects like spinal bifida and neural tube defects….may also help prevent strokes….17%
  • Vitamin C…75%…vitamin C is an antioxidant that shields the body from free radicals.
  • Vitamin K…..44%…Vitamin K helps with blood clotting and maintaining strong bones and teeth.

 

 

c.  Minerals…

  • Calcium…11%…The recommended daily value for calcium is 1,000mg.
  • Copper…Copper helps strengthen your bone density and your blood vessels, helps keep your nerves healthy, and boosts your immune system.
  • Iron..6%…A diet low in iron can make you feel tired and have little or no energy. The RDA for iron is…13.7–15.1 mg/day in children aged 2–11 years…16.3 mg/day in children and teens aged 12–19 years…19.3–20.5 mg/day in men…17.0–18.9 mg/day in women older than 19
  • Magnesium…5%
  • Manganese…8%
  • Potassium…5%…essential for healthy muscle and nerve function, strengthening your bone density, helping relax your blood vessels and arteries and reducing your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes.
  • Sodium…4%
Sweet, Sweet Sunday

Bok Choy…The What?!

Another leafy green vegetable that type 2 diabetics should consider adding to their diets is bok choy.

Bok choy has been cultivated in China for more than five thousand years and has played a large part not only in its cuisine, but also in traditional Chinese medicine.

Bok choy is a common ingredient in the foods cooked in the Philippines and Vietnam, even though most other countries rarely even use it as an ingredient, if at all.

Bok choy—sometimes referred to as white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard—-is in fact a member of the cabbage family. In fact, the name “bok choy” is derived from the Cantonese words “bai cai,” which means “white cabbage.”

However, bok choy doesn’t look like a typical cabbage at all. Bok choy more closely resembles celery.

Nor does bok choy look like any other cruciferous vegetables—such as cauliflower, broccoli, cabbage, and Brussels sprouts—which form “heads” in their more mature plant stages.

Instead bok choy has smooth, dark green leaf blades that form a cluster similar to mustard greens or celery—resembling Romaine lettuce on top and a large celery on the bottom.

Even though we usually only envision the typical variety of bok choy found in local grocery stores, there are over twenty varieties of bok choy available.

A few of these varieties are…

  • Baby bok choy…a miniaturized version of bok choy that can often be found in Asian and Chinese supermarkets
  • Chinensis bok choy…do not form heads and have smooth, dark green leaf blades, much like mustard greens or celery
  • Choy sum…also known as “Chinese flowering cabbage,” has light green leaves and tiny yellow flowers, typically sold as trimmed leaves and stalks of choy sum instead of the whole plant, more expensive variety of bok choy
  • Mibuna Early, Canton, and Ching Chang—bok choy varieties that feature green spoon-shaped leaves and slightly flattened white stalks
  • Purple Hybrid—variety of bok choy with purple leaves
  • Shanghai Green and Green Boy—variety of bok choy that have stalks that are various shades of green

This leafy vegetable has a light, sweet flavor and a crispy, crunchy texture.

Bok choy is slowly becoming more and more popular here in American cuisine.

Bok choy can be used in many different ways—such as salads, soups and stir-fries.

So keep reading to learn what the nutritional benefits of bok choy are and for recipes to help you enjoy adding bok choy to your grocery list.

Sweet, Sweet Sunday

Better Buy Some Beet Greens

The second type of leafy green that you might consider adding to your diet if you are changing your lifestyle to a Raw Foods Diet or have recently been diagnosed as having type 2 diabetes…such as my husband has, which is why I even know that you can eat beet green right now…

Beets, and obviously beet greens which are attached to the beets, have been grown in the Mediterranean region as far back as 2,000 BC, Eventually beet cultivation spread to Babylonia in the 8th century, then to China around 850 A.D.

Today beets and beet greens are used in many different cuisines worldwide,  including Northern Africa and Asian menus.

There are basically three different categories of beets…

1.  Table Beets,,,These are grown for people to actually eat at the table,..(go figure)

2. Sugar Beets…These are grown in order to make beet sugar.

3. Fodder Beets…These are grow for specifically to feed animals.

Sugar beets are the beets that are most readily available.

About 30 million tons of sugar beets are grown and harvested in the U.S. each year.

Over 12,500,000 acres of sugar beets are planted on a global basis each year…1,250,000 of these acres planted here in the United States.

Minnesota, North Dakota, and Idaho are the states that produce the most beets in general.

On a global scale, the Russian Federation, France, United States, and Germany are among the leading sugar beet producers.

Even though people can actually eat both table beets and sugar beets, sugar beets have probably been genetically engineered.

Yet table beets are much harder to find. In fact, only 700 acres are planted in the United States each year.

The leaves of all varieties of table beets are green…and are also edible.

But the veins of the leaves do depend on the color of the beet root. For example, beet greens from yellow beets will have bright yellow veins, whereas beet greens from red beets will have rich red veins, and beet greens from white beets will have distinct white veins.

As far as taste, texture, and appearance, beet greens are very similar to Swiss chard, another member of  the same plant family.

Okay, so now that we know what beet greens are…why should we consider adding them to our diets…and how do you cook them?

That’s the next step in this journey…so keep reading…

Okay this may seem a little boring and who-cares-ish for most people who have just been diagnosed with type 2 diabetes, but my main goal here is to be able to print the nutritional charts of all leafy greens so that whenever I am trying to decide which one I should be using in a specific recipe or for a specific health need, I’ll already have the information at my fingertips.

I have decided that I also want to tty a “blog a book” using the raw foods diet from the viewpoint of a newly diagnosed type 2 diabetic trying to rethink all of her family’s Deep Southern style of cooking that she has been mastering for the last thirty-something years from “Mom and ‘Em”…

Anyway, here’s the back of the package for easy reading as you eat your beet greens every morning instead of Froot Loops…

1.  General Information

  • Calories…38.88
  • Calories from Fat…1
  • Total Fat…0 g…0%
    Saturated Fat…0 g…0%
  • Cholesterol…0 mg…0%
  • Fiber…4 g,,,…17%
  • Protein…2 g

2.  Vitamin Content

  • Vitamin A…551.09 mcg,,,61
  • Vitamin B1…0.17 mg…14…6.6
  • Vitamin B2…0.42 mg…32…15.0
  • vitamin B3,,,0.72 mg…5…2.1
  • vitamin B6…0.19 mg…11…5.2
  • Vitamin B12…0.00 mcg
  • vitamin C…35.86 mg…48…22.1
  • Vitamin E,….2.61 mg (ATE)…17…8.4
  • vitamin K…696.96 mcg…774

3. Mineral Content

  • Calcium……164.16 mg…16.7.6
  • Copper….36 mg…40…18
  • Folate…20.16 mcg…5…2.3
  • iron…2.74 mg…15…7.0
  • Manganese,,,0.74 mg…32…14.9
  • Magnesium…97.92 mg…23…10.8
  • Phosphorus…59.04 mg…8,,,3.9
  • Potassium…1308.96 mg…28…f2.9
  • Sodium…347.04 mg…23

There are so many reasons for each of us to start adding more and more “leafy greens,” especially DGLV, to out diets that we should consider eating a serving of leafy greens to be way more important than simply eating an apple ever couldc be.

Let’s look back over a few health reasons for adding leafy greens to our diet… 

  1. Prevents eye disorders such as muscular degeneration and cataracts
  2. Helps strengthen the immune system
  3. Stimulates production of antibodies and white blood cells
  4. Is a known antioxidant that can fight the effects of free radicals in the body along with cancer and heart disease.
  5. Lowers your risk of developing night blindness….
  6. Contains blood clotting properties,
  7. Prevents osteoporosis
  8. Boosts bone strength
  9. May also prevent Alzheimer’s disease
  10. Could possible lower risk of getting certain chronic diseases—including type 2 diabetes, high blood pressure, cardiovascular disease, and stroke.

So how do you know which beets, and obviously the greens that are attached to these beets, to buy?

1. The Beet Root…Things to look for…

  • Defects…Make sure that your beet roots are not cracked, soft, bruised, shriveled, or look very dry.
  • Organic…Buying product that is certified organically grown will decrease your likelihood of being exposued to contaminants such as pesticides and heavy metals. Look for produce that shows the USDA organic logo.
  • Scales…Beets with round, scaly areas around the top surface will be tough, fibrous, and strongly flavored.
  • Smaller beet roots…Choose smaller beet roots that are not more than 2-1/2″ in diameter. Anything larger than that will probably be tough and have a woody core.
  • Texture…The actual beets should appear crisp, not wilted or slimy.

2, The Beet Greens…The beet greens should appear fresh, tender, and have a lively green color.

What do you do with the beets/beet greens when you do get them home?

  • Cut  most of the green parts from the actual beets.
  • Place the unwashed greens in a plastic bag, searate from the actual beets.
  • Squeeze as much of the air out of the bag as possible before closing and placing in the refrigerator.
  • Your beet greens should stay fresh for about four days.

Why do certain foods need to be refrigerated?

Refrigerating produce will maintain the nutritional value of nutrients that are highly susceptible to heat—such as Vitamin C, vitamin B6, and carotenoids—from being depleted by the following four factors…

  1. Exposure to air
  2. Exposure to heat
  3. Exposure to light
  4. Length of time in storage

There are several ways that beet greens can be prepared, but right now let’s take a look at the following four…

  1. Salad
  2. Saute
  3. Soups and Stews
  4. Lasagna and Pasta Dishes

Salad…Enjoy beet greens by themselves as a salad or with other leafy vegetables.

Beet Green, Almond, and Cranberry Salad

1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil
1 cup dried cranberries

  1. Toast the almonds…Melt butter over medium heat in a medium saucepan.  Toast almonds lightly in butter,
  2. Make the dressing…Whisk together all remaining ingredients.
  3. Assemble the salad…Combine the toasted almonds, salad dressing, and beet greens, and cranberries just before serving.

Saute…Another option would be to sauté the beet greens  with onions—and assuming that you are not from the Deep South and absolutely refuse to give up the almighty bacon—bacon…

Beet Green, Onion, and Bacon Saute

  • 1 pound beet greens
  • 1 strip of thick cut bacon
  • 1/4 cup chopped onion
  • 1 large minced garlic clove
  • 3/4 cup of water
  • 1 Tbsp granulated sugar
  • 1/4 teaspoon crushed red pepper flakes
  • .3 Tbsp of cider vinegar

1.Prepare the beet greens…Rinse the leaves under cold running water. Do not soak the leaves in the water as water-soluble nutrients will leach into the water. Cutt leaves off at the stem where the leafy portion end. Cut into ½” slices. Set aside.

2.  Cook the “other stuff”…Sauté the bacon, onions, and garlic in a large skillet over medium heat 5 to 7 minutes, stirring occasionally. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar, vinegar, and red pepper flakes. Bring mixture to a boil.

3. Add the beet greens…Add the beet greens gently into the onion mixture. Cover. Simmer ten minutes, or until the greens are tender.

A third option in using your beet greens is to make a soup or stew such as this one…

Beet Green and Vegetable Soup

  • 2Tbsp butter
    1 bunch spring onions, chopped
    1 leek, sliced
    2 small sticks celery, sliced
    1 small potato, peeled and diced
    ½ tsp pepper
  • 1lC chicken or vegetable stock
  • 1-1/2C beet greens
  • 1-1/4C sour cream

1.Cook the vegetables…Cook the spring onions, leek, celery and potato in butter. Cover with lid, Wait ten minutes, stirring a couple of times.

2,  Add the stock…Pour in the stock. Cook 15 minutes.

3,  Add the spinach…Add the spinach. Cook for a couple of minutes until wilted.

4,  Blend together…Use a hand blender to make a smooth soup. Stir in the sour cream. Reheat. Serve.