Monday, June 17, 2013

How to wash and cook Beet Greens (Sauteed Beet Green recipe)

The top greens of beets are an excellent source of carotenoids, flavonoid antioxidants, and vitamin A.  The greens actually contain these compounds in concentrations several times higher than in the roots.

So - how to deal with these beet greens?  It's easy.  If you're familiar with working with Swiss Chard, it's basically the same.  Here are step-by-step instructions for my Sauteed Beet Greens recipe!


1. Cut the leafy green part, and separate from the red stems.  Then cut the stems into 1" pieces.  Wash stem pieces and set aside.




2. Cut leaves roughly into large pieces (they will wilt).  Collect all the leaves in a bowl and wash.  Spin dry; set aside (keep stems separate from leafy greens).



3. In a large non-stick pan, heat 2 tsp coconut oil over med-high heat.  First add stems and 1 clove minced garlic; cook 5-7 minutes, until stems start to look tender (you can see in the second photo below the stems take on a glossy look as they cook).  Then add leaves and cover with lid.  Leave for another 3-4 minutes.




4. When you return to the pan, your creation will look like this!  Eat this as a delicious side dish.  These beet greens are so wonderful, they have a natural saltiness to them.  I don't even add any seasoning.  I just pop them straight onto my dish and dive in!




Recipe: Sauteed Beet Greens
Ingredients:

  • beet greens, leaves cut from stems (stems cut into 1" lengths, leaves cut into large pieces, as they wilt upon cooking)
  • 1 clove garlic, minced
  • 2 tsp coconut oil

Directions:
1.  Cut the leafy green part, and separate from the red stems.  Then cut the stems into 1" pieces.  Wash pieces and set aside.
2.  Cut leaves roughly into large pieces (they will wilt). Collect all the leaves in a bowl and wash.  Spin dry; set aside (keep stems separate from leafy greens).
3. In a large non-stick pan, heat 2 tsp coconut oil over med-high heat.  First add stems and 1 clove minced garlic; cook 5-7 minutes, until starting to look tender (you can see in the second photo below the stems take on a glossy look as they cook).  Then add leaves and cover with lid.  Leave for another 3-4 minutes.
4. When you return to the pan, your creation will look like this!  Eat this as a delicious side dish.  These beet greens are so wonderful, they have a natural saltiness to them.  I don't even add seasoning.  I just pop them straight onto my dish and dive in!

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