Anyone who likes beets will love beet greens. They taste vaguely of beets, but have the soft, rich flavors of spinach or Swiss chard.
Makes 4 servings
4 pounds beets, preferably small, with tops (about 2½ pounds of beets weighed without the tops)
½ cup water
¾ cup orange juice
½ teaspoon cornstarch
¼ cup red wine vinegar
2 tablespoons light brown sugar
¾ teaspoon salt
¼ teaspoon caraway seeds
2 teaspoons vegetable oil, such as olive or canola oil
1. Preheat the oven to 350°F.
2. Twist the tops (leaves and stems) off the beets. Remove and discard the tough stems. Coarsely shred the leaves with their tender stems. Wash well.
3. Place the beets in a baking dish large enough to hold them in a single layer. Add the water to the baking dish and cover tightly with foil. Bake for 90 minutes to two hours (depending on the size of the beets), or until they are fork-tender. Remove from the oven and let cool. Discard any remaining water.
4. Meanwhile, in a small non reactive saucepan, whisk the orange juice into the cornstarch. Add the vinegar, brown sugar, ½ teaspoon of the salt and the caraway seeds. Bring to a boil over medium high heat. Cook, stirring, until the mixture is slightly thickened, about one minute. Remove from the heat and let cool to room temperature.
5. When the beets are cool enough to handle, peel, halve, and thinly slice. Place in a large bowl and toss with the orange dressing.
6. In a large nonstick skillet, heat the oil over medium-high heat. Add the beet greens and the remaining ¼ teaspoon salt, and cook, stirring frequently, until tender, about five minutes. Serve the baked beets on a bed of the wilted greens.
Nutrition per serving: 168 calories, 2.8g total fat (0.4g saturated), 0mg cholesterol, 9g dietary fiber, 34g carbohydrate, 5g protein, 344mg sodium.
Good source of: betacyanins, beta carotene, fiber, folate, magnesium, potassium, riboflavin, thiamin, vitamin B6, vitamin C, vitamin E.
From The Wellness Kitchen, by the staff of The Wellness Kitchen and the editors of the University of California, Berkeley Wellness Letter.