Beet Greens and Rice Gratin Recipe (2024)

FAQs

How do you get the bitterness out of beet greens? ›

Adding a little olive oil, ham or bacon soothes the bitterness while increasing the nutritional value of many greens, because nutrients like vitamin A and lutein need a bit of fat in order to be absorbed by the body. Other additions that moderate the bitter flavor are cheese, eggs, nuts or avocado.

Use the stems as well as the leaves.

Like Swiss chard, beet leaves have crisp, edible stems that add color and crunch to any beet greens recipe. Don't toss them! Finely dice them and cook them right along with the leaves.

Are beet greens healthier raw or cooked? In most cases, the healthy nutrients of beet greens are consumed, as long as they aren't overcooked. "Like most vegetables, some nutrients may get lost in the cooking process, but cooked beet greens can still provide a great source of nutrients," Mathis says.

Beet greens have a similar colorful look as swiss chard and can be consumed in much of the same way. They also are very high in iron with a higher iron count than spinach as well as vitamin K, B6, magnesium and potassium. They are also a great source of fiber.

The nutrient-packed greens and stems have a mild, sweet, and slightly earthy flavor. They can be used in many of the same ways as kale, but they're less bitter (making them more palatable for many people).

Their “earthy” flavor comes from a compound called geosmin, which is also the same compound that we associate with the smell of “fresh rain” and “forest soil”. Some people are much more sensitive to this compound than others, that is why some people say they taste like dirt, and others love them.

Beet greens have oodles of nutritional value, from fiber and protein to vitamins C, K, and B9. You can eat beet greens raw or cooked. No matter how you choose to chow down, you could enjoy health perks like a stronger immune system, healthier teeth, and a healthier digestive tract.

Beet greens also help fight inflammation, improve digestive health, support brain health and contain anti-cancer properties.

Beet greens are very high in dietary nitrates, which can cause harmful health effects when consumed at excessive levels. High amounts of nitrate have been associated with a higher risk of certain types of cancer (16).

Generally, beet greens have a laxative effect and soften stool, except in Vata individuals where the diuretic and astringent effect can causes mild constipation.

Are beet greens healthier than kale? ›

They're far more delicious than those of kale and collards. They're also more nutritious. Beet greens are some of the most nutrient-rich greens around, containing more antioxidants and other phytonutrients than the bulbous roots themselves, according to Jo Robinson, author of Eating On The Wild Side.

Leafy greens such as spinach, Swiss chard, kale, beet greens, and collards pack a punch when it comes to lowering high blood pressure. They're sources of magnesium, as well as potassium, an essential nutrient for preventing or lowering high blood pressure.

Beet greens, also known as beetroot tops, were once actually used for medicine, while Ancient Romans believed they were an aphrodisiac – If only they had a fruit and veg delivery service to rely on! Ciao, bello! Kale gets a lot of plaudits – and rightly so – but beetroot tops are the unsung hero of the veggie world.

Antioxidant-Rich: Beet greens are packed with antioxidants that support overall health, protect against oxidative stress, and help reduce inflammation in the body. Heart Health Support: The presence of dietary nitrates in beet greens may promote healthy blood pressure levels and cardiovascular well-being.

Blanching: Blanching bitter greens involves briefly boiling them in salted water and then quickly cooling them in ice water. This process can help reduce the bitterness and soften the texture. After blanching, you can incorporate the greens into your dish as desired.

Sweetness: From sugar, honey, fruits or otherwise, sweetness will counteract bitter and sour flavours. It can also be used to cut down the heat of a particularly spicy meal. Saltiness: Salt plays two very important roles in flavouring a dish. Firstly, it balances against bitterness.

Add a Pinch of Salt

The salt helps neutralize the nitrates that contribute to bitterness. Start with just 1/8 - 1/4 teaspoon per 16 oz serving and adjust to taste.

Salt is one of my favorite ways to cut the bitterness in turnip greens. I then add about 1/2 teaspoon of baking soda to the broth and simmer for the last 20 minutes. Works like a charm! If you're vegan, use a good vegetable broth like Better Than Bouillon and a bit of smoked salt for fantastic flavor.