Healthy Living How To

Vanessa Rae Romero

Golden Beets with Herbed Goat Cheese

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I spotted golden beets this weekend at Whole Foods and knew I had to have them. As usual, not sure what I was going to do with them, but I would figure something out. This rustic looking vegetable is strangely beautiful and the inside is strikingly golden. The sliced golden beet has rings on the inside like a tree trunk. There's not much to preparing them, other than a quick wash, they are steamed whole with the skin on. And I don't want to hear how much you hate beets, these are GOLDEN beets, they do not taste like red beets or the pickled beets your grandmother served you out of a can. Trust me, these are good.

Eat Your Beets

Beets are a source of phytonutrients called betalains. This group of phytonutrients has been shown to provide antioxidant, anti-inflammatory and detoxification support. The phytonutrients in beets inhibit the activity of cyclo-oxygenase enzymes (COX). The COX enzymes are widely used by cells to produce molecules which trigger inflammation. While inflammation when warranted is not necessarily dangerous to health, chronic inflammation is. Chronic inflammation is at the root of almost all disease as well as hormonal imbalances that result in pre-menstrual syndrome, poly-cystic ovarian syndrome, infertility and acne.

Beets are a source of two carotenoids, lutein and zeaxanthin. Both support eye health and common age-related eye problems.

Beets are a source of the antioxidant vitamin C and a very good source of the antioxidant manganese.

Beets are a source of betaine. Betaine is a nutrient made from the B-complex vitamin, choline. It is important in the regulation of inflammation and has been associated with lower levels of  inflammatory markers, C-reactive protein (CRP), interleukin-6 (IL6), and tumor necrosis factor alpha (TNFA).

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The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of phytonutrient damage. For these reasons, keep beet steaming times to 15 minutes or less, and roasting times under an hour. This is where a pressure cooker comes in handy, as it takes a little less than 15 minutes for these to cook to perfection. It is also wise to choose smaller beets as they will cook faster therefore retaining the health benefits.

 

Golden Beets with Herbed Goat Cheese

Printable Recipe

Prep Time: 5 minutes
Cook Time: 15 minutes
Serves: 2

Ingredients

  • 2 Small Golden Beets
  • 2 oz. Soft Goat Cheese
  • 1 Tbsp. Olive Oil
  • 1 tsp. Dried Chives
  • 1/2 tsp. Dried Parsley
  • 1/2 tsp. Dried Thyme

Directions

In small bowl mix together cheese, oil and herbs and set aside.
Place beets in pressure cooker basket with 2/3 c. water.
Bring to high pressure and steam for 15 minutes.
Quick release pressure and let beets cool enough to handle.
Cut top and bottom off beets and then gently peel.
Slice and layer with goat cheese.
Garnish with chives and enjoy!

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This post shared at Food Renegade – Fight Back Friday

Who are they? Why, they’re the Food Renegades. You know who you are, lovers of SOLE (Sustainable, Organic, Local, and Ethical) food, traditional food, primal food, REAL food, the list goes on. I believe that by joining together, our influence can grow, and we can change the way America (and the industrialized world) eats!