Recipe of the Week: 15-Minute Healthy Steamed Beets Featured

Authors: The World's Healthiest Foods

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15-Minute Beets

The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your Healthiest Way of Eating. They are also rich in folate and manganese.

15-Minute Beets Prep and Cook Time:5 minute prep; 15 minute cooking

Ingredients:

  • 3 medium beets, about 3" in diameter
  • 1 medium clove garlic, pressed or chopped
  • 2 tsp fresh lemon juice
  • 1 TBS balsamic vinegar
  • 3 TBS extra virgin olive oil
  • sea salt and cracked black pepper to taste
  • Optional:
  • 1 TBS balsamic vinegar
  • 10 fresh basil leaves, chopped
  • 1 TBS chopped dill
  • 1 TBS chopped chives
  • 2 TBS Feta cheese

Directions:

  1. Fill the bottom of a steamer with 2 inches of water.
  2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
  3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
  4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
  5. Peel beets using a paper towel.
  6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.
Serves 2

Nutritional Profile

Nutrients in
15-Minute Healthy Steamed Beets
1.00 serving (102.58 grams)

Nutrient%Daily Value

Calories (225)12%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Beets is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
15-Minute Healthy Steamed Beets
1.00 serving
102.58 grams
225.51 calories
NutrientAmountDV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR
Density>=7.6 AND DV>=10%
very good DV>=50% OR
Density>=3.4 AND DV>=5%
good DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Beets

Source / Full Story

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