Best Way to Cook Beet to Retain Nutrients

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David Hopkins

Best Way to Cook Beets to Retain Nutrients

Get the Most Bang for Your Beet

The term “superfood” gets thrown around a lot. Every time you turn around there’s a new vegetable or fruit that is receiving this proud designation. These are the special edibles filled with all the good stuff we’re usually missing from our normal diets. Kale, for example, is often seen as the king of superfoods. It’s one of the most nutrient-dense foods ever. However, beets are beginning to get the attention they deserve. You have to sneak kale into a recipe to get it in front of your family, but beets are surprisingly sweet for something that is good for you.

There’s a lot to love about beets. As a root vegetable, it’s hardy, filling, and a natural comfort food. But what truly stands out is that as a whole vegetable it’s super healthy. How do you prepare it so that you’re getting the most bang for your beet? Fortunately, Saladmaster is the ideal cooking system for this violet veggie, providing the best way to cook beets to retain nutrients.

A good season for beets

Most root vegetables are available year round. Their peak season tends to be the fall. Beets are a bit different. They’re at their best summer through fall. Right now is a perfect time for beets.

Some nutritionists recommend eating vegetables when they’re “in season.” One reason, they tend to be more affordable. Costing less to farmers and distribution channels to grow and transport during that time. But also, “in season” foods retain more of their nutritional value and are less likely to spoil. 

What can beets boast?

Beets are packed with nutrients — potassium, magnesium, folate, Vitamin C, nitrates, and betaine (known to combat inflammation, a factor connected to many chronic illnesses). Studies have shown that beets can help reduce blood pressure and anemia, improve circulation and cognitive function. Beets could contribute to improved athletic performance by enhancing blood flow, which increases the transportation of the necessary nutrients to our muscles. Downing a glass of beet juice has become a standard pre-game ritual for many endurance athletes.

The research isn’t conclusive. But beets are being studied as a way to fight cardiovascular disease, high blood pressure and even the sluggishness that comes with getting older. Beets may also support your body's natural detox process and may help fight cancer.

Better bang for your beet

If you’re interested in giving beets a chance, you can include them in almost any salad or serve them as a stand-alone side to your main course. We recommend two things to get the most out of this superfood.

1. Keep the skin on. There are valuable nutrients in those root vegetable skins. Use a Saladmaster Food Processor to slice it, and you won’t even notice the skin.

2. Don't overcook them. Healthy pigments are lost through the cooking process. The longer you steam beets, the more nutrients are lost in the process. The Saladmaster cooking system is a controlled low to medium temperature on the stovetop or in the oven. Plus, Saladmaster does not steam its food in order to cook it.

When it comes to root vegetables, people turn to potatoes and carrots. But we think it’s time for beets to get a bit more respect at our dinner table.


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