Photo by Jeff Moser Bike Carson.

Originally from the Mediterranean, only the leaves were eaten historically.  The Romans were the first civilization to cultivate deeply pigmented roots for food.  We have Napoleon to thank for beets being a primary source of sugar when the passed a decree in the 19th century - The first sugar factory was built it Poland.

Buy fresh beets and please eat the stems! steam them, saute them (as you would spinach) they are loaded with nutrients.  The deep purple color is a powerful pigment called betacyanin which has been shown to be very protective against colon cancer.  The root is very high in vitamin C, potassium, folate and manganese.  They are also high in fiber.  Very high carotenoid content.

Pigmented beet powder is used as a coloring agent and often finds it’s way into the tomato sauce of frozen pizzas.  The pigments will change the color of your urine and stool to a red or pink color, don’t be alarmed its a harmless process sometimes called beeturia.

The pigment that gives beets their rich, purple-crimson color-betacyanin-is also a powerfulcancer-fighting agent. Beets’ potential effectiveness against colon cancer, in particular, has been demonstrated in several studies.  Historically used to help liver disorders as part of it’s detoxifying effect.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.

Photo by amyscoop.

These Italian style wilted greens can go with pasta for dinner. Or, skip the pasta and tuck them under a softly poached egg.

Wilted Beet Greens with Italian Sausage

2 portions dry pasta (bow ties!)
2 sweet Italian sausages (or other tasty sausages)
2 Tablespoons olive oil
4 cloves garlic, sliced
1 teaspoon chili flakes
1 bunch beet greens, washed and chopped
1 teaspoon salt
Grated Parmigiano or other aged cheese
4 Tablespoons extra virgin olive oil

• 1. Start the sausages in the oven (or in a hot pan) and put on some water to cook the pasta
• 2. Meanwhile saute the garlic in the the oil until golden then add the chili flakes and beet greens and cook until wilted
• 3. Slice the cooked sausage, add to the greens, and simmer a little
• 4. Add the cooked pasta to the greens mixture and fold in the cheese and extra olive oil
• 5.  Finish with salt, pepper, and extra cheese

Photo by foodistablog.

This Indian style salad is very simple to make and very pretty: as you stir it together the whole thing turns pale pink. I think it looks prettiest not stirred until completely monochromatic, so there are some pink stripes here and there. You can either roast the beets in the oven, then peel them, or peel the beets and boil them in water, then allow to cool before chopping. You could also peel and chop the beets then cook them in the hot oil with a few tablespoons of water. It’s all good. Greek yogurt, or full-fat yogurt works best in this sort of salad, because it won’t release much, if any, water, but you can use your favourite kind (as long as it’s not vanilla-flavored). Save those beet stems for something else, like beet greens with sausage.

Beet and Yogurt Salad (Beet Raita)

1 Tablespoon oil
1 teaspoon mustard seeds
4 beets, cooked and chopped
3 cups yogurt
1 teaspoon salt
1 squeeze lemon juice
small handful of chopped mint

• 1. Heat the oil and add the mustard seeds, put a lid on it or move out of the way. Wait for them to start popping then turn off the heat.
• 2. Mix everything together, saving just a little extra chopped mint to sprinkle on top and keep in the fridge until it’s time to eat.

Dr. Nishant Rao is a co-founder of WellWire.com. He is a well-traveled naturopathic doctor and new father, practicing an integrative approach to create wellness in and around Los Angeles. Become a patient or discover his practice.