Beets are versatile and add beautiful color to your dishes. I have a container of organic beet powder. On the package it states that beets have natural antioxidants, and has naturally occurring betacyanins, which are an immune boosting antioxidant It also states that it can be used as a natural colorant in baked goods.
But more important than its beautiful color, beets have a lot of health benefits. According to Healthline, studies show that it has the ability to decrease elevated blood pressure and drinking beet juice could significantly lower labels of both systolic and diastolic blood pressure.
Beets are shown to also help with athletic performance. According to Healthline, “Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells.”
According to one review, beetroot juice could enhance endurance by increasing how long it takes to become exhausted, boosting cardiorespiratory performance, and improving efficiency for athletes. “Promisingly, beet juice has also been shown to improve cycling performance and increase oxygen use by up to 20%.”
Pigments called betalains, may possess a number of anti-inflammatory properties. One study in 2014 found that people with osteoarthritis, a condition that causes inflammation in the joints, showed the betalain capsules made with beetroot extract reduced pain and discomfort.
As we age, brain health becomes ever more important. Healthline states that “Mental and cognitive functions naturally decline with age, which can increase the risk of neurodegenerative disorders like dementia. Particularly, beets have been shown to improve blood flow to the frontal lobe of the brain, an area associated with higher level thinking like decision making and working memory.”
Betaine, ferulic acid, rutin, kaempferol, and caffeic acid in beets have cancer-fighting properties.
Healthline does state though,”However, it’s important to note that most studies on the topic have used isolated compounds rather than beetroot. Therefore, further research on beetroot consumption as part of a well-rounded diet and cancer risk is needed.
Beets are low in caloric content, but contain moderate amounts of protein and fiber. These two are great great assets to achieve and maintain a healthy diet.
So this is a good example of eating a food that is also your medicine, so let’s make beets a part of your regular ingredient when purchasing groceries.
Beet Risotto and Lemony Roasted Asparagus
Cuisine at Home
Serves 4-6
In a small saucepan, bring to a boil. Reduce heat and simmer:
1 (32 ounce) container low-sodium chicken broth
1 cup water
Heat in a large saucepan over medium heat:
1 tablespoon olive oil
Add, stirring occasionally, until beets have released their liquid:
2 cups grated peeled red beets (about 1/2 pound)
Set aside half of the cooked beets.
Add and cook, stirring frequently, until vegetables are tender and translucent, 3 to 5 minutes:
1 tablespoon olive oil
1 cup diced yellow onion
1/2 cup diced celery
2 teaspoons kosher salt
1/2 teaspoon black pepper
Add and cook, stirring constantly, until rice is translucent around the edges, about 3 minutes:
1-1/2 cups short-grain rice
Add and cook until fragrant about 30 seconds:
1 tablespoon minced garlic
Add and cook, stirring constantly, until liquid is absorbed, 2 to 3 minutes:
1/4 cup dry white wine
Add simmering broth mixture, 1/2 cup at a time, and cook, stirring constantly, letting liquid absorb after each addition, until rice is tender and creamy. Stir in reserved beets, and:
1 cup freshly grated Parmesan cheese, plus more to serve
2 tablespoons unsalted butter, cubed
2 tablespoons chopped fresh parsley, plus more to serve
2 teaspoons chopped fresh thyme
Lemony Roasted
Asparagus
Makes 4 to 6 servings
Preheat the oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
Combine in a large bowl:
1 pound asparagus, trimmed and cut into 2 inch pieces
2 tablespoons thinly sliced garlic
2 tablespoons olive oil
1 teaspoon lemon zest
1 teaspoon kosher salt
1/8 teaspoon ground black pepper
Spread onto the lined baking pan.
Bake until asparagus is tender and garlic is golden, about 10 minutes, stirring halfway through the baking . Stir in and bake for 5 minutes:
1/4 cup freshly grated Parmesan cheese
Add, tossing until combined:
1/4 cup slivered almonds, toasted
1 teaspoon lemon zest
Serve immediately with risotto.
HCC’s Culinary Program
The I Ola Ke Kino short order menu is being served out of the Main Cafeteria. Hours are 9 a.m.-1 p.m. Call 808-934-2559 to place an order.
The Bamboo Hale is open today through Thursday from 11 a.m.-1 p.m. Call 808-934-2591 to make reservations.
Email Audrey Wilson at audreywilson808@gmail.com.
