By Irene Hayton and Carol Song

If possible, buy beets whole, with the greens attached and cook the greens as well. Choose beets that are firm and have smooth skins, free of bruises, wrinkles, or spots. Try to buy beets that are similar in size so that the cooking times are the same. Choose those that are small to medium in size and purple-red in color. Beets that are large or elongated tend to be fibrous; smaller beets are more tender and take less time to cook. Beet leaves should be fresh and bright green in color.

Cooked beets can be eaten warm or cold. They have so much flavour that all they need is a sprinkle of sea salt before eating. Because they have a high glycemic index, make sure that you eat beets with fat and protein, as part of a meal, rather than on their own. The leaves are also highly nutritious and can be cooked like spinach or Swiss chard.

Beets are easier to peel, and less messy, after they’ve been cooked, so steam or roast them with the skins on. Scrub raw beets lightly under running water and leave the roots and about 1 inch of the stems attached. Cooking beets whole helps to retain their color, nutrients, and flavour. See this month’s Health Tip on the nutritional benefits of beets.

Steamed Beets
Steam whole; if larger than 2 inches in diameter, cut in half. Steam for 40 to 60 minutes, until tender, checking water level occasionally. Once beets are cooked, place them in or run them under cold water and the skins should peel off easily.

Roasted Beets
Cook small beets whole; for larger beets, cut them in halves or quarters. Place beets in a shallow baking dish and sprinkle with sea salt and coconut oil (heat it in a small saucepan over low heat to melt it); toss to mix. Bake, uncovered, at 400° F (200° C) until tender, about 1 to 1½ hours.

Sautéed Beet Greens
½ teaspoon (2 ml) coconut oil
½ teaspoon (2 ml) butter
1 clove garlic, minced or pressed
1 bunch beet greens, with stems, washed and sliced

Heat a large skillet over medium heat; add coconut oil, butter, and garlic and stir-fry for about 1 minute. Add the beet green and 2 tablespoons (30 ml) of broth or water. Cover and cook for 2 minutes. Remove lid, stir and continue cooking for 1 to 2 minutes, until greens are tender.