Beet greens are young, leafy tops of the beetroot plant. Indeed, beet tops carry more minerals, vitamins, and health-benefiting pigment antioxidants than its taproot, and yet they come as one of the very low calories leafy-greens. Although its top greens can be gathered at any stage of plant growth, they are at their best while the plant is young, and its stems are soft and tender.

Botanically, beet is a tuberous taproot belonging to the major Amaranthaceae family, in the subfamily of Betoideae. Its scientific name is Beta vulgaris. Sugar beet, Mangelwurzel, and Swiss chard are other close members of the Betoideae subfamily.

The beetroot is the taproot portion of a beet plant, usually known in Canada and the United States as beets while the vegetable is referred to as beetroot in British English, and is also known as the table beet, garden beet, red beet, dinner beet or golden beet.

It is one of several cultivated varieties of Beta vulgaris grown for their edible taproots and leaves (called beet greens); they have been classified as B. vulgaris subsp. vulgaris Conditiva Group.^[rx] Other cultivars of the same species include the sugar beet, the leaf vegetable known as chard or spinach beet, and mangelwurzel, which is a fodder crop. Three subspecies are typically recognized.

Botanically, beet belongs to the family Amaranthaceae and subfamily Betoideae. It has the scientific name Beta vulgaris. This plant is a cool-season crop which grows best under loamy, organic-rich and well-drained soil. Beet root is an underground fleshy taproot from which leaves appears directly from its crown with stem-like petioles. Beet greens are leafy young tops of the beetroot plant. It is loaded with more vitamins, minerals, and antioxidants.

 

The plant measures 1 to 2 feet in height. The long-petioled leaves feature light green, pink, crimson red veins and broad or deep green succulent leaves. The top greens are most sought after while tender, young and crispy. It is grown in the Mediterranean region far back to 2000 B.C. The cultivation spread in the eighth century to Babylonia then around 850 A.D. Beet greens are nutritious with very subtle taste. Usually, they are harvested during the cool springtime of the year. Beet greens were consumed as delicacy during pre-historic times in Northern Romans during olden days used for consumption only.

History

Since prehistoric times, beet greens are used in cuisines especially in Asia, Northern Africa and parts of Europe. They are also consumed worldwide today. Beets fall into 3 basic categories from commercial production standpoint: table beets, sugar beets and fodder beets. Table beets are cultivated for consumption as fresh vegetables. Sugar beets are cultivated for beet sugar extraction. Primarily, fodder beets are cultivated to use in animal feed. The key differences between table beets and sugar beets include the role of genetic engineering. Major sugar beets cultivated worldwide includes genetically modified versions of plants. About 30 million tons of sugar beets are cultivated and harvested each year in U.S. with North Dakota, Minnesota and Idaho which produces the highest volume. The average production of sugar beet worldwide is close to 300 million tons with Russian Federation, United States, France and Germany on the leading producers of sugar beet. Globally, over 12,500,000 acres of sugar beets are planted each year. By comparison, about 700 acres are planted in production of U.S. table beets.

Health Benefits of Beet Greens

Besides great amounts of protein, zinc, phosphorus, they are loaded with fiber. Moreover, they have rich amounts of magnesium, vitamin B6, copper, potassium, manganese with low content of cholesterol and fat. On the basis of 2000 calorie diet, the daily value of beet green possesses 60% Vitamin C, 220% of Vitamin A, 15% iron and 16% calcium. Studies shows that Vitamin K found in Beet greens possess blood clotting properties, prevent osteoporosis, counteract Alzheimer’s disease and works with calcium for strengthening bones. Beet greens have a high content of iron and high nutritional value.

1. Reverse aging

Beets help to detoxify the body. It is loaded with adequate amounts of iron, fiber, Vitamin C, antioxidants, carotenoids and potassium. It helps the one to feel and look younger. Beets have excessive amounts of folates as well and anti-inflammatory properties which help to lower the appearance of wrinkles. Vitamin C and anti-inflammatory properties make the skin look younger and fuller.

2. Supports digestive health

Nutritional fiber is required to maintain digestive health. Roughage is not digested like the rest of the food. Food passes through the body at the same time as passing on nutrients. Fiber is the vital source to keep the bowel movements regular and to cure or avoid constipation. Additionally, fiber reduces cholesterol, manages blood sugar, and helps to have a healthy weight.

3. Lower calories and fat content

Beets have a low content of calories and fat. A serving size of 100 grams offers insignificant 0.2 grams of fat and also 40.3 calories. Moreover, beets contain dietary fiber and whole carbs that assist the one to maintain higher energy levels all the day.

4. Blood clot

Beet greens are loaded with Vitamin K which is an essential vitamin for maintaining proper blood flow and health of the blood throughout the body. So the beet greens are regarded as a great source to prevent blood clotting in the body.

5. Stronger bones

Beets contain manganese, vitamin C, folate, copper and magnesium which are minerals and vitamins which contributes healthy bones and overall body. Besides this, it contains silica which is a mineral which permits body for absorbing and using calcium. Beet ingestion helps to promote the energy of the muscular or skeletal system. It lowers the chances of osteoporosis.

6. Alzheimer’s prevention

Beets are considered as brain food and its consumption slows down the effects of dementia leading from nerve harm or loss of nerve cells in the brain. Alzheimer’s and dementia may be the result of brain tumor, stroke and other head accidents. It contains high nitrates content which transfers the oxygen and blood to attain in all parts of the body. Basically, the flow of blood goes to mind and frontal lobes which is a prominent area which degenerates as dementia sets in.

7. Prevent the chances of anemia

Iron is required for muscles health and to carry oxygen throughout the entire body. Oxygen is required for brain and muscle functions and it assists hemoglobin formation. Iron helps to strengthen blood by preventing the chances of developing anemia and it contains more iron content in comparison to spinach.

8. Strengthen immunity

Beet greens help to boost the entire immune system due to the nutrients loaded in it. It is a great option to add to the diet which aids the entire body.

9. Vision health

Beets possess Vitamin A known as beta carotene which assists to prevent cataracts or blindness associated with aging. Additionally beets include zeaxanthin and lutein which are required for retina. Beets act as an antioxidant that helps to lower muscular degeneration.

10. Manage blood pressure

These present days, most people have a stressful lifestyle that affects blood pressure. High blood pressure results to various health problems such as memory loss, stroke, artery disease, angina, loss of cognitive actions, kidney damage, coronary heart ailments and coronary heart attack. Though Excessive blood strain does not provide any symptoms, it is essential to maintain eye on blood pressure levels. Beets have adequate nitrate which turns to nitric oxide when digested inside the body. It provides anti platelet properties which prevent clotting and thickening of the blood. One should incorporate beets into the diet to achieve a positive effect on blood pressure.

More health benefits

1. Beet tops are one of very versatile, nutritious green leafy vegetables. The greens are indeed very low in calories; 100 grams hold just 22 calories. Nonetheless, they are one of the healthiest greens recommended in the diet for their low fat, no cholesterol but health-benefiting vitamins, minerals, and anti-oxidants.
2. Just as in the case of beetroot, its top greens to are a good source of the phytochemical compound, glycine betaine (Trimethylglycine). Betaine has the property of lowering homocysteine levels in the blood, especially in persons with homocystinuria, a kind of inherited homocysteine metabolism disease. Homocysteine is of the highly toxic metabolites which promote platelet clot as well as atherosclerotic plaque formation inside the blood vessels. An excessive amount of this compound in the blood can damage blood vessels resulting in the development of coronary heart disease (CHD), stroke, and peripheral vascular diseases.
3. Beet greens carry more minerals, vitamins, and fiber than beetroot (except for the folate vitamin), yet they are low in calories, fat, and sugar.
4. Beet greens are the finest sources of ß-carotene, lutein, and zeaxanthin. These flavonoids have strong antioxidant and anti-cancer activities. Beta-carotene can be converted into vitamin-A inside the human body
5. Zeaxanthin, an important dietary carotenoid, is absorbed selectively into the retinal macula lutea in the eyes, where it is thought to provide antioxidant and protective UV light-filtering functions. Thus, it helps prevent retinal detachment and offers protection against “age-related macular degeneration related macular degeneration disease” (ARMD) in older adults.
6. The top greens are excellent sources of vitamin-A; 100 g leaves provide 6,326 IU or 211% of RDA. Vitamin-A is required for maintaining healthy mucosa and skin and is essential for vision. A diet rich in this vitamin has been found to be effective in the protection against lung and oral cavity cancers.
7. The greens are excellent vegetable sources of vitamin-K; 100 g provides 400 ugs of this vitamin; that is about 333% of recommended daily intake. Vitamin-K has the potential role in bone health by promoting osteoblastic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help limit neuronal damage in the brain; thus, has an established role in the treatment of patients who have Alzheimer’s disease.
8. 100 g of fresh leaves contain 30 mg or 50% of daily recommended levels of vitamin C. Vitamin C is a moderately powerful water-soluble antioxidant, which helps the human body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
9. This leafy vegetable is notably good in many B-complex groups of vitamins such as riboflavin, folate, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that work as coenzymes during the metabolism in the human body.
10. Its leaves are also a rich source of minerals like magnesium, copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering the effects of sodium.
11. The human body utilizes manganese as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.

Precautions                                                                                                 

• Beet greens contain oxalic acid which could cause kidney stones when consumed in large quantities for a prolonged-time period. To avoid people having kidney stones.
• Avoid the greens by the patients taking anti-coagulants such as warfarin due to the high content of Vitamin K found in Beet greens.
• Though it does not have any side effects, its consumption in high amounts causes diarrhea, vomiting and nausea.

How to Eat         

• Add beet greens to lasagna recipe.
• Add pine nuts to cooked beet greens.
• It is used in the preparation of ravioli, soups, sandwiches, pasta, omelet, pizza, quiche and stuffed bread.
• The young greens are juiced into a healthy drink.
• Subdue the beet greens with cucumber, oranges, or lime.
• Crispy beet greens are added raw in salads.
• Typically, mature leaves & stalks are sautéed or cooked.
• Use it in pasta, stir-fries, and casseroles.
• Beet greens are added to soups and stews.
• Leafy tops are used for making Korean side dishes called Kimchi.
• Roasted or sautéed greens could be combined with spinach, beet, and collard.
• It pairs well with feta cheese, nuts, hazelnuts, or walnuts.

Preparation and serving methods

Beets greens feature very broad leaves akin to swiss chard, with long and sometimes broad, thick petioles. Trim away any tough and woody petioles. Remove old over-mature, wilted, bruised leaves. Then, wash its leaves in a colander under cold tap water to remove any surface sand and dirt. Gently swish away excess water or mop dry using a paper towel. Chop the leaves and petioles to the desired length using a kitchen knife. Young tender beet greens can be eaten raw or preferably mixed with other greens and vegetables. However, large mature leaves are quite bitter in taste as they contain oxalic acid, and should be eaten cooked, sautéed, steamed or braised.

Here are some serving tips:

• Beet greens complement well with other greens such as chard, spinach, kale, etc. They can be employed in the preparation of soups, ravioli, pasta, sandwiches, pizza, omelet, and stuffed bread and quiche, etc.
• Tender, fresh and young greens can be juiced into a healthy drink. However, since beet greens rather contain high amounts of oxalic acid, it should be subdued with other greens and vegetables like cucumber and fruits like lime, oranges, etc.
• Fresh, very young, and crispy beet greens can be used raw in salads.
• Mature leaves and stalks are typically cooked or sautéed.

How to Saute Beet Greens

Sauteed beet greens taste amazing on sandwiches, in salads, or mixed into rice, egg, and pasta dishes. The greens become tender and are a great alternative (or complement) to other leafy greens such as spinach, collards, kale, mustard greens, and chard.

You’ll need:

• 1 Tbsp. olive oil
• 1 lb. beet greens, roughly chopped
• 2 garlic cloves, minced
• Salt and pepper, to taste
• Crushed red pepper, optional

Instructions:

To saute beet greens, heat olive oil in a skillet over medium heat. Once the oil shimmers (an indicator that it’s hot!), add beet greens, garlic, and a pinch of salt and pepper to taste. For a spicy kick, sprinkle on some crushed red pepper. Toss the leaves in the pan for about 8 minutes until they start to wilt. Drain out any excess liquid and enjoy!

How to Bake Beet Greens

On the other hand, baked beet greens have crispy leaves and can be enjoyed in salads and in hearty dishes such as this golden beet curry risotto. Plus, the process is super simple.

You’ll need:

• 1 lb. beet greens, thoroughly washed and patted dry with paper towels
• 2 Tbsp. coconut oil, melted
• 1/4 tsp. sea salt

Instructions:

Preheat the oven to 350°F. Place the greens in a single layer on parchment paper-lined baking sheets. Brush on coconut oil until the greens are lightly coated, then sprinkle them with salt. Bake for 15 to 18 minutes until the leaves are dry and crisp.

How to store

• In a Ziploc bag, put the greens and store it in the refrigerator to keep them fresh for about four days.
• Wrap dried (washed) greens in a paper towel. Store it in a plastic bag in a vegetable section of the refrigerator for keeping them for upto two weeks.
• Beet leaves were consumed whereas the root was discarded in ancient times.
• Romans discovered the edible uses of roots and leafy beet tops are preserved for medicinal purposes.

Cooking beet greens

Much like other greens, beet leaves can be cooked and served as a vegetable side dish. Your imagination is the limit.

• Boiled: Add clean leaves to a pot of boiling water that’s been salted. Cook for two minutes, then drain.
• Steamed: Place leaves in a metal steamer. Put an inch of water in a pot and set the steamer inside. Bring to a boil and cook for about 3 minutes or until tender.
• Sautéed: Heat a couple of tablespoons of your favorite oil in a frying pan. Add a clove or two of crushed garlic if you like. Put several handfuls of beet greens into the hot pan and stir; cook until wilted.
• Baconed:  Cook several slices of bacon in a frying pan until they’re crispy. Remove bacon and crumble it. Add beet leaves to hot pan and cook until wilted. Stir crumbled bacon in and serve.

Make beet green powder

One way to use beet tops is to preserve them as dried powder. This powder can be added to smoothies (great during the wintertime dearth of fresh veggies!), stirred into salad dressings, and used in soup. See the recipe below for how to make powdered beet greens for long-term storage.

Here’s what I found, though. The amount of green powder that results from a full dehydrator is — at least in my opinion — not worth the extensive drying time required and the power used to fully dry the greens.

I’d use an alternative method. Either air dries the greens if your climate is hot and dry enough (mine’s not) or dry them in the heat of your vehicle. Yes, that’s right. In your car. This will allow you to dry a lot of beet greens at once, making the effort more worthwhile.

Make a beet green smoothie

Make your favorite smoothie, but sneak in four or five beet leaves. Beet greens disappear beautifully; this a perfect way to incorporate more veggies into the diet. I made a banana-blueberry-pineapple smoothie with the greens and my then 15-year-old said, “Ooh, that’s a good one.”

Make chips

I figured, if it can be done with kale, why not beet tops? Clean the leaves and tear them into large pieces, removing the ribs. Dry thoroughly and toss with a tiny bit of olive oil.

I used about a teaspoon of olive oil on greens from four beets. Place in a single layer on a baking sheet and sprinkle with coarsely ground salt. Bake at 350 degrees for 20-30 minutes or until the greens are crispy. The beet leaves turn brownish fairly quickly; they are not a pretty snack (they look more like crispy fall leaves than something edible), but they’re tasty.

What to do with the stalks if you like pickles

While I didn’t pickle an entire batch, I cooked some stalks until they were crisp-tender and tucked them into a jar of my dilly green beans. A little shortcut, yes, but I think you could use the dilly green bean recipe replacing the beans with beet stalks and it would work out just fine.

Toss them into a salad

The leaves of the beet are surprisingly mild and tender, making them a great addition to a salad – with homemade salad dressing, of course!

Stir fry the stalks

I have to admit, I didn’t like them this way, but neither do I like Swiss chard. My husband, who is a fan of Swiss chard, thought the stir-fried stalks were great and very similar to Swiss chard.

References

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