Isn't it just beet-iful?! Naturally Gluten Free Beet Fluff
It's time we get to the heart of the matter when it comes to naturally gluten free beets.
What better time than during the month of LOVE?! After all, I promised you a month filled with ways to love living gluten free!
Beets wear the color of LOVE year-round, and you have to admit, it's one sexy shade of pink!
If this rosy root isn't at the top of your grocery list, I understand. It's not always love at first sight... or at first bite.
I'm not asking you to rush out and buy a bundle of beets, but I do want you to read on. What you discover might surprise you!
In this month of loving, why not give beets a chance?
Beets are mysterious. From their intense color to their unique nutrient profile, they're in a class all their own.
They can even be a bit intimidating with their wild leafy tops, blood red root, and rough outer skin. But not anymore!
I've got the how-to on handling beets.
I'm even going to tell you why you may want to give them a chance in your gluten free diet, and how they can improve your overall health! Now THAT'S sexy!
Beet Basics: How To Pick and Prep
When selecting beets, small, young ones are the most tender and best for eating raw. You can grate them into a salad, or thinly slice them and toss with fresh orange juice for a quick and impressive side dish.
Larger beets are best for dishes requiring cooked beets or beet purees. Very large beets can be very fibrous and almost "woody" in texture, so when selecting fresh beets, smaller is better.
To prepare beets, first remove the leafy green tops, leaving about 2 inches of stem on the root (I'll tell you why in a minute!). Don't toss out those greens! They have great flavor and are full of nutrients. You can tear them into small pieces and use them as a raw salad, gently sautee them as you would chard or spinach and make a terrific side dish, or even use them as a wrap for your favorite filling (homemade chicken salad is delish in a beet leaf wrap!).
Once the stems are removed, give the outer skin a little scrub with a vegetable brush while rinsing under cool water. This removes any soil particles from the root.
Leave the long, skinny taproot on the beet, along with the 2 inches of stem I mentioned earlier. There are several reasons why:
(1) You'll save yourself a lot of cleanup from "bleeding" beets if you don't cut into them prior to cooking,
(2) Beets retain more of that rosy color during cooking if the outer skin is intact, and
(3) Beets retain more of their unique nutrients (more on this later!) and sweet flavor when cooked without peeling.
Once your beets are prepped, it's time to get cooking!
Larger beets are best for dishes requiring cooked beets or beet purees. Very large beets can be very fibrous and almost "woody" in texture, so when selecting fresh beets, smaller is better.
To prepare beets, first remove the leafy green tops, leaving about 2 inches of stem on the root (I'll tell you why in a minute!). Don't toss out those greens! They have great flavor and are full of nutrients. You can tear them into small pieces and use them as a raw salad, gently sautee them as you would chard or spinach and make a terrific side dish, or even use them as a wrap for your favorite filling (homemade chicken salad is delish in a beet leaf wrap!).
Once the stems are removed, give the outer skin a little scrub with a vegetable brush while rinsing under cool water. This removes any soil particles from the root.
Leave the long, skinny taproot on the beet, along with the 2 inches of stem I mentioned earlier. There are several reasons why:
(1) You'll save yourself a lot of cleanup from "bleeding" beets if you don't cut into them prior to cooking,
(2) Beets retain more of that rosy color during cooking if the outer skin is intact, and
(3) Beets retain more of their unique nutrients (more on this later!) and sweet flavor when cooked without peeling.
Once your beets are prepped, it's time to get cooking!
Baked Beets with Blue Potatoes in a light vinaigrette dressing make a terrific side dish! See how simple beets are to prepare with...
Six Simple Ways to Savor Beets
That's right...SIX ways for you to enjoy beets! AND I've got a SECRET tip for you on how to retain that rosy hue that makes beets the sexy veggie!
(1) Roasted Roots: This is my favorite way to prepare fresh beets because no nutrients are lost in cooking liquid. Roasting gives the beets a very intense flavor. Preheat your oven to 375F, place whole beets in a baking dish, drizzle with olive oil, and roast for 30-45 minutes, depending on the size of the beets. They are done when a fork pierces them easily. Allow the beets to cool slightly, then use a paper towel to rub off the outer skin.
(2) Baked Beets: Baking gives beets a slow-cooked, rich taste that is not quite as intense as the flavor of roasted beets. To bake, pour 1-inch of water in a large baking dish (I use a 9x13-inch glass dish). Place a baking rack in the dish, above the water. Place whole beets on the baking rack. Cover beets and baking dish with a large piece of aluminum foil. Bake at 350F for 1-2 hours, depending on the size of the beets (larger beets, longer baking time). Remove the skin as with Roasted Beets.
(3) Boiled Beets: Some nutrients and color are lost in this method, but it does result in a much softer cooked beet that the first two methods. Place beets in a large saucepan, cover with water, add a pinch of salt, and bring to a boil over medium-high heat. Once the water is boiling, reduce the heat to low and cover the pot. Cook beets until desired tenderness (30 minutes to 1 hour, depending on beet size).
(4) Steamy Beets: Steaming results in a tender beet with less color and nutrient loss than boiling. Place beets in a steamer basket over simmering water (make sure the water doesn't come through the basket) and simmer about 20 minutes for whole small-to-medium-sized beets.
(5) Blanched Beets: For a partially cooked beet to use in a salad, blanching is a terrific method to use. Boil a large pot of water, then carefully add the beets. Boil for 15 minutes, then drain beets and submerge in an ice water bath to stop the cooking process. Peel beets and dice or shred.
(6) Sauteed Beets: Wearing gloves to protect your hands from staining, use a veggie peeler to remove the outer skin from raw beets. Grate or cut beets into matchsticks and sautee in a small amount of oil for 3-5 minutes over high heat. Sauteed beets are delish on their own or added to a stir fry dish.
Now, no excuses for not eating your beets!
And what about that secret I promised? In recipes that will be baked (like my Beet-iful Cupcakes), adding a bit of acid to the dish can help stop the chemical reaction that causes beets to lose some of their rosy hue during baking! Try it using lemon juice or vinegar!
Now that you'll never run out of ways to prepare beets, let's talk about WHY you may want to put all these cooking methods to the test!
(1) Roasted Roots: This is my favorite way to prepare fresh beets because no nutrients are lost in cooking liquid. Roasting gives the beets a very intense flavor. Preheat your oven to 375F, place whole beets in a baking dish, drizzle with olive oil, and roast for 30-45 minutes, depending on the size of the beets. They are done when a fork pierces them easily. Allow the beets to cool slightly, then use a paper towel to rub off the outer skin.
(2) Baked Beets: Baking gives beets a slow-cooked, rich taste that is not quite as intense as the flavor of roasted beets. To bake, pour 1-inch of water in a large baking dish (I use a 9x13-inch glass dish). Place a baking rack in the dish, above the water. Place whole beets on the baking rack. Cover beets and baking dish with a large piece of aluminum foil. Bake at 350F for 1-2 hours, depending on the size of the beets (larger beets, longer baking time). Remove the skin as with Roasted Beets.
(3) Boiled Beets: Some nutrients and color are lost in this method, but it does result in a much softer cooked beet that the first two methods. Place beets in a large saucepan, cover with water, add a pinch of salt, and bring to a boil over medium-high heat. Once the water is boiling, reduce the heat to low and cover the pot. Cook beets until desired tenderness (30 minutes to 1 hour, depending on beet size).
(4) Steamy Beets: Steaming results in a tender beet with less color and nutrient loss than boiling. Place beets in a steamer basket over simmering water (make sure the water doesn't come through the basket) and simmer about 20 minutes for whole small-to-medium-sized beets.
(5) Blanched Beets: For a partially cooked beet to use in a salad, blanching is a terrific method to use. Boil a large pot of water, then carefully add the beets. Boil for 15 minutes, then drain beets and submerge in an ice water bath to stop the cooking process. Peel beets and dice or shred.
(6) Sauteed Beets: Wearing gloves to protect your hands from staining, use a veggie peeler to remove the outer skin from raw beets. Grate or cut beets into matchsticks and sautee in a small amount of oil for 3-5 minutes over high heat. Sauteed beets are delish on their own or added to a stir fry dish.
Now, no excuses for not eating your beets!
And what about that secret I promised? In recipes that will be baked (like my Beet-iful Cupcakes), adding a bit of acid to the dish can help stop the chemical reaction that causes beets to lose some of their rosy hue during baking! Try it using lemon juice or vinegar!
Now that you'll never run out of ways to prepare beets, let's talk about WHY you may want to put all these cooking methods to the test!
Gluten Free Beet-iful Cupcakes!
Beets: Unique Nutrition
There's more to beets than their sexy color! The compounds that give beets their vibrant hue are special.
Betalains are pigments found in plants like beets, rhubarb, and even in amaranth (a pseudo-grain that is gluten free and full of protein and nutrients)!
There are two types of betalains - one that gives a red color, the other a golden color (that's the one present in yellow beets). Like other natural color-contributors, betalains have powerful antioxidant properties, but there's more!
Research from 2001 revealed betalains have special anti-inflammatory and detoxifying properties that other antioxidants do not.
The anti-inflammatory power of betalains is so strong, these compounds are being evaluated for their anti-cancer properties, specifically in slowing tumor growth and possibly shrinking tumor size in certain types of cancer.
To receive the maximum betalain from foods like beets, less is best when it comes to cooking, and eating beets raw insures maximum betalain benefit!
Beets are also a superior source of vitamins B6, K, and A, as well as potassium, magnesium, and iron! And remember those leafy greens I suggested you keep? They are a wonderful way to get calcium if you're dairy free like me!
Beets are also naturally sweet. They have the highest sugar content of any other veggie. That makes them the perfect addition to my recipe for "Fluff"... a healthier sweet treat for your Valentine's Day!
Betalains are pigments found in plants like beets, rhubarb, and even in amaranth (a pseudo-grain that is gluten free and full of protein and nutrients)!
There are two types of betalains - one that gives a red color, the other a golden color (that's the one present in yellow beets). Like other natural color-contributors, betalains have powerful antioxidant properties, but there's more!
Research from 2001 revealed betalains have special anti-inflammatory and detoxifying properties that other antioxidants do not.
The anti-inflammatory power of betalains is so strong, these compounds are being evaluated for their anti-cancer properties, specifically in slowing tumor growth and possibly shrinking tumor size in certain types of cancer.
To receive the maximum betalain from foods like beets, less is best when it comes to cooking, and eating beets raw insures maximum betalain benefit!
Beets are also a superior source of vitamins B6, K, and A, as well as potassium, magnesium, and iron! And remember those leafy greens I suggested you keep? They are a wonderful way to get calcium if you're dairy free like me!
Beets are also naturally sweet. They have the highest sugar content of any other veggie. That makes them the perfect addition to my recipe for "Fluff"... a healthier sweet treat for your Valentine's Day!
A healthier, gluten free dessert for Valentine's Day... Fluff!
Fluff
Naturally gluten free healthier fruit dessert
1 can pure coconut milk, chilled (you will use the solid portion on top only; reserve the liquid portion for another use)
2 cups cooked beets, or 1 can of plain beets, drained and pureed
15-ounce can crushed pineapple, well-drained
1/2 cup roasted unsalted sunflower seed kernels, reserve 2 Tablespoons for sprinkling on top
1/4 cup unsweetened grated coconut
1 teaspoon fresh squeezed lemon juice
Place the coconut milk solid in your blender and whip until fluffy. Scoop into a large bowl and stir in pureed beets and crushed pineapple, sunflower seeds, coconut, and lemon juice.
Spoon into individual serving dishes and chill for at least 2 hours. Sprinkle reserved sunflower seeds on top, as pictured, just before serving. Enjoy!
Naturally gluten free healthier fruit dessert
1 can pure coconut milk, chilled (you will use the solid portion on top only; reserve the liquid portion for another use)
2 cups cooked beets, or 1 can of plain beets, drained and pureed
15-ounce can crushed pineapple, well-drained
1/2 cup roasted unsalted sunflower seed kernels, reserve 2 Tablespoons for sprinkling on top
1/4 cup unsweetened grated coconut
1 teaspoon fresh squeezed lemon juice
Place the coconut milk solid in your blender and whip until fluffy. Scoop into a large bowl and stir in pureed beets and crushed pineapple, sunflower seeds, coconut, and lemon juice.
Spoon into individual serving dishes and chill for at least 2 hours. Sprinkle reserved sunflower seeds on top, as pictured, just before serving. Enjoy!
~g~
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Up Next on GlutenFreeGigi.com
Tuesday, is Valentine's Day, and I'll have a special recipe for you!
Thursday, we'll take a break from sweet and have a fantastic savory dish with another "A Side of Science" and another reader recipe makeover that you will LOVE! Look forward to this one next week... It's one of my favorites to date!
Finally... Atlanta chapter of the Gluten Intolerance Group, get ready! On Saturday, February 18 I'll be giving a lecture on "Fighting Inflammation with Food" for you! I can't wait! If you live in metro Atlanta and aren't already a member, join us! Click here to find out more about the Atlanta chapter of the Gluten Intolerance Group.
Thursday, we'll take a break from sweet and have a fantastic savory dish with another "A Side of Science" and another reader recipe makeover that you will LOVE! Look forward to this one next week... It's one of my favorites to date!
Finally... Atlanta chapter of the Gluten Intolerance Group, get ready! On Saturday, February 18 I'll be giving a lecture on "Fighting Inflammation with Food" for you! I can't wait! If you live in metro Atlanta and aren't already a member, join us! Click here to find out more about the Atlanta chapter of the Gluten Intolerance Group.
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Please share in the “comments” section below!
Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!
If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.
I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!
Follow Along...
On Twitter and "Like" me on Facebook!
You can also check out my boards on Pinterest and find out what I’m posting on Google+!
These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!
I love following you, too! Make sure you let me know you’re out there!
~g~
Thanks for taking time to visit! Come back for my weekly recipe and how-to video posts on Tuesdays and useful "A Side of Science" articles on Thursdays. If you don't, I'll miss you!
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.
I’m super-excited to have YOU here!
The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!
P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!
xo,
Gluten Free Gigi
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.
I’m super-excited to have YOU here!
The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!
P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!
xo,
Gluten Free Gigi
Don't Take My Word For It... Check My Sources!
Plant Physiology
Tesoriere, L., et al. (2004). Absorption, excretion, and distribution of dietary antioxidant betalains in LDLs: potential health effects of betalains in humans. American Journal of Clinical Nutrition 80 (4): 941–945.
International Journal of Food and Science Technology: Betalains: Properties, Sources, Applications, and Stability, 2009.
Tesoriere, L., et al. (2004). Absorption, excretion, and distribution of dietary antioxidant betalains in LDLs: potential health effects of betalains in humans. American Journal of Clinical Nutrition 80 (4): 941–945.
International Journal of Food and Science Technology: Betalains: Properties, Sources, Applications, and Stability, 2009.
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