Beets – a Forgotten Tasty Vegetable

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Lots of nutritious vegetables and greens are in season in November! Beets are a tasty and colorful vegetable that can be found in season during the fall in North Carolina. This root vegetable has a sweet taste and contains fiber. Beets are full of vitamins and minerals and can help reduce the risk of heart disease and give your immune system a boost!

When choosing beets, pick ones that feel heavy compared to their size and are firm when you squeeze them. They should also have crisp leaves without large holes or spots.

To store your beets, chop off the leaves but leave one or two inches of the stem attached. Don’t toss the greens, they can be stored in the fridge and sautéed or added to salads.

Check out these recipes to include beets in your November cooking.

 Roasted Beets

  1. Preheat oven to 400.
  2. Remove the tops and roots of the beets and peel each one with a vegetable peeler. Cut the beets in desired size.
  3. Place the cut beets on a baking sheet and toss with olive oil, salt and black pepper.
  4. Roast for 35-40 minutes, turning once at the 20-minute mark.
  5. When tender, remove from oven. Serve warm.

Chicken Quesadillas with Beet & Green Apple Salsa 

Makes 4 servings/Serving size: 1 quesadilla
INGREDIENTS:
-Non-stick cooking spray
-¼ cup chopped onion
-1 cup cooked and shredded chicken
-2 tablespoons Beet & Green Apple Salsa
-¼ cup Monterey Jack, Colby, or other cheese, grated
-4 (10-inch) whole-wheat tortillas
DIRECTIONS:

  1. Spray skillet with cooking spray and preheat over medium-high heat.
  2. Sauté onions until tender.
  3. In a medium bowl, mix chicken, salsa, and onions.
  4. Place ¼ of chicken mixture on one side of tortilla and top with ¼ of cheese. Fold over mixture and seal edges. (Use a small amount of water for a perfect seal.)
  5. Spray skillet. Brown one side of quesadilla over medium heat for about 3-4 minutes. Turn and brown the other side. (Chicken temp should be 165˚ F.)
  6. Cut each folded tortilla into 3 wedges for easy handling. Serve with extra salsa if desired.

Beet Salsa

Ingredients

4 small beets, preferable a mix of golden and red, roasted, peeled and diced

1/2 small green apple, cored and diced.

1-2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1 jalapeno, minced

1/4 cup chopped cilantro (more to taste)

2 tablespoons fresh lime juice (more to taste)

Directions

In a large bowl, toss to combine all the ingredients and serve immediately.

Beets

Written By

Carol Pitts, N.C. Cooperative ExtensionCarol PittsEFNEP Educator, Extension Program Assistant Call Carol E-mail Carol N.C. Cooperative Extension, Macon County Center
Posted on Nov 3, 2020
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