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Showing posts with label beet greens. Show all posts
Showing posts with label beet greens. Show all posts

Beet greens and fire dragon fruit smoothie

Beet greens and the grey flesh of the subtly flavoured fire dragon fruit create the deep green of this nutrient-rich smoothie. The sweet tartness of Granny Smith apple compliments the mug bean sprouts. Add the juice of lime to broaden the flavours.


Beet greens and fire dragon fruit smoothie


                                                          Yield: 1 serving

Ingredients:

1 bunch fresh beet greens, washed, chopped (about 3-4  whole leaves minus stalks)
1 handful mung bean sprouts, washed
¼ Granny Smith apple, chopped
¼ fire dragon fruit
¼ cup water
¼ fresh lime

Clockwise: beet greens, mung bean sprouts, Granny Smith apple and
fire dragon fruit

Preparation:

1. Wash the vegetables. Separate the leaves from the stalks. Roughly chop the beet greens and put them into a blender.

2. Add water and bean sprouts. Pulse on 'High' until pureed.

3. Add ¼ apple, together with the peel. Scoop flesh out of ¼ dragon fruit and add to blender.

4. Pulse on 'High' until pureed. Add lime juice if desired.
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Beet greens and celeriac greens smoothie

Beet greens, celeriac greens, and Kiwi fruit are pureed with apple and lime in this nutrient-dense smoothie. You can either stop there, or make a small, fresh and complete meal of it by adding olive oil and tofu.

Beet greens, celeriac greens, Kiwi fruit, Granny Smith apple
and lime                             


                                                                           Yield: 1 large smoothie or 2 small smoothies

Ingredients:

1 bunch of fresh beet greens, excluding stalks, chopped
1 bunch of fresh celeriac greens including stalks, chopped
1 Kiwi fruit, peeled, chopped
½ Granny Smith apple, unpeeled, seeds and seed case removed
½ lime, peeled, chopped
¼ cup water
1 teaspoon extra-virgin olive oil
¼ cup smooth tofu


Preparation:

1. Wash the fruits and vegetables. 

2. Spin the greens prior to chopping them into chunks about 2.5 cm. (1 in.) wide.  Put them into a blender.

3. Peel and chop Kiwi into chunks. Add to blender.

4. Halve Granny Smith apple. Remove core and seeds. Chop one half into chunks and add to blender.

6. Halve lime. Score the pulp, then cut it away from the peel using a sharp paring knife. Add pulp to blender. If you wish to consume only the vegetables and fruits, add the water at this point, and puree. Otherwise, proceed to step 7.

Beet greens and
celeriac greens smoothie



7. Add remaining ingredients.  Pulse on 'High' until pureed.
Beet greens, celeriac
greens and tofu
smoothie

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Wilted beet greens with garlic

This small serving of wilted beet greens is a wonderful pick-me-up of delightful flavours. The quantities are only roughly provided since each bunch of whole beet greens will yield a different measure of chopped beet greens. 

Wilted beet greens with garlic

                                                                                  Yield: 1 serving
Ingredients:

1 bunch of beet greens, about 6 - 8 whole leaves with stalks
1 large or 2 small cloves of garlic, minced
1 teaspoon ghee (clarified butter)*
1 lemon wedge
Freshly ground black pepper and sea salt, if desired


Preparation:

Beet leaves, washed and spun
1.  Sever the stalks and leaves from one or more beet roots. cut away the stalks and retain the beet greens. Wash the leaves, rinse, and spin them out in a vegetable spinner to remove as much water as possible.










Beet greens, sliced



2. Slice the leaves crosswise, to produce strips about 2 cm. (¾ in.) wide.









Garlic, minced, sauteing in ghee
3.  In a saute pan, heat the ghee to bubbling over high heat. Add minced garlic. Stir and cook until the garlic releases its fragrance. 

4. Add the beet greens. Stir or toss with two forks and cook for about 2 minutes, until the leaves are wilted.

5. Remove from heat.Turn out into a small dish together with lemon wedge. Grind sea salt and black pepper over the mixture, if desired.




* Ghee is clarified butter, i.e., butter from which milk residue has been removed. Yes, it is saturated fat but that is okay. Saturated fat is acceptable so long as you don't overdo it. The maximum intake of saturated fats (on average) should not exceed 7% of your daily calorie intake which, for an average woman, is approximately 2000 calories. That equals approximately 16 grams of saturated fat. One tablespoon of butter equals  7 grams of saturated fat; therefore, one teaspoon of ghee is well within the bounds of safety. In addition, should you choose to saute a larger quantity of beet greens than indicated in this recipe, they can still be wilted in the same single teaspoon of ghee. Or you can reduce the amount of ghee to, perhaps, half a teaspoon. As always, the choice is yours.
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The nutritional value of beets - Part 11: Manganese

Beet greens


Beet greens - raw: Manganese
Measure: 38g (1 cup)
Calories: 8


Manganese
Manganese is a trace element for which there is no RDA*. However, it is agreed that it is an essential nutrient and that the estimated daily requirement is 2 - 5 mg. One cup of raw beet greens provides approximately 7% of this amount.

Manganese has been found useful in controlling inflammation and, as such, is indicated in controlling symptoms of rheumatoid arthritis. It has been shown to be fundamental to healthy production and function of the thyroid hormone. It is important in blood sugar control, neurotransmitter control, and metabolism in general.

* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .

Additional information about the health benefits of beets may be found by following these links:

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Nutritional value of beets - Part 10: Magnesium



Beet greens


Beet greens - raw: Magnesium
Measure: 38g (1 cup)
Calories: 8

Magnesium
The RDA* of magnesium is 350 mg for adult males and 300 mg for adult females, of which, one cup of raw beet tops provides 26.6 mg or 7%.

Magnesium increases the solution of calcium in urine and, thus, plays an essential role in preventing the formation of kidney stones.

Magnesium enables contractions of the heart. In its overall effects on muscles, it performs much the same functions as does potassium. 
Indeed, the symptoms of magnesium deficiency are the same as those of potassium deficiency. 

Your body requires an adequate supply of calcium in order to use magnesium, and calcium requires an adequate supply of Vitamin D in order to be absorbed into bones and muscles.

* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .


Additional information on the health benefits of beets will be found by following the links below:

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Nutritional value of beets - Part 9: Potassium





Beet greens




Beet greens - raw: Potassium

Measure: 38g (1 cup)
Calories: 8

Potassium
Potassium is an electrolyte. This mineral functions together with sodium and chloride. These mineral salts are called electrolytes because, when dissolved in water, they conduct electricity. This is essential to the healthy function of our heart, nerve cells, kidneys, adrenal glands, and our muscles in general, as well as to maintaining balanced body fluids.

Electrolytes function in +- pairs. That is, potassium(+) is joined to chloride (-) and sodium(+) is linked with chloride(-). 

In the resting state, potassium chloride is normally inside cells and sodium chloride is normally outside cells. However, when a nerve or muscle is activated, potassium chloride exits cells and sodium chloride enters cells. This is called the potassium-sodium pump. When there is a potassium deficiency, muscles and nerves fail to function because the potassium-sodium exchange is impaired or prevented.

Potassium deficiency is also indicated by heart disturbance, irritability, weakness, and mental confusion. The healthy rebalancing of potassium to sodium is best effected by eating whole foods rich in potassium, foods such as beet leaves, tomatoes and avocado. 


See the following posts for more information on the health benefits of beets:





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Nutritional value of beets - Part 8: Vitamin K

Beet greens


Beet greens - raw: Vitamin K
Measure: 38g (1 cup)
Calories: 8

Vitamin K
Osteoporosis, anyone? 

If you are concerned to maintain strong healthy bones, Vitamin K has to be high on your list of "must haves." This vitamin is also essential to proper blood clotting.

Vitamin K was discovered in 1929. It came to be called by the letter K because it was designated as Koagulationsvitamin  in the German journal in which the initial discovery was reported. And it was designated as Koagulationsvitamin because of it coagulating function.


Bone development and bone metabolism require the presence of balanced amounts of Vitamin K and Vitamin D. Results of a 1998 observational study suggest that high Vitamin D intake coupled with low Vitamin K intake produces increased risk of hip fractures.

The RDA* of Vitamin K is 80 mg. One cup of raw beet tops provides 190% of this daily requirement.

So if you want to continue to have legs to stand on, eat your beet greens.


* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .


Additional information on the health benefits of beets will be found by following the links below:

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Nutritional value of beets - Part 7: Vitamin C

Beet greens


Beet greens - raw: Vitamin C
Measure: 38g (1 cup)
Calories: 8

Vitamin C
We have all heard so much about the health benefits gained by consuming Vitamin C that we tend to go deaf, dumb and blind when this nutrient is mentioned. What can I say? Listen up!

If you value beautiful skin, vitality, strong muscles, a healthy nervous and immune system, and the ability to heal rapidly from wounds, Vitamin C is what you want in abundance.

The RDA of Vitamin C is 60 mg on average. Just one cup of raw beet greens provides 11.4 mg, which is approximately 19% of your entire daily need.


* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .



See the following posts for more information on the health benefits of beets:

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Nutritional value of beets - Part 6: Vitamin A

Beet greens


Beet greens - raw: Vitamin A
Measure: 38g (1 cup)
Calories: 8

Vitamin A

A single cup of beet leaves provides approximately half the RDA of this vitamin for an adult person. How good is that?

The RDA of Vitamin A for an adult male is 5000 IU of Vitamin A daily; for an adult female, the RDA is 4000 IU.

So what are the Vitamin A health benefits gained by eating raw beet tops? 

Everyone wants to have beautiful skin. It is our largest organ and its appearance tells us and the rest of the world a great deal about us. When it is glowing healthfully, this indicates that our entire body is healthy. 

Skin disorders, such as acne and psoriasis, are often improved by consuming Vitamin A. Vitamin A is also essential for:
  • human reproduction 
  • the manufacture of adrenal and thyroid hormones and their activities,
  • maintaining healthy, properly functioning nerve cells
  • maintaining a healthy immune system
  • cell growth
  • healthy vision
Consuming Vitamin A in its nutrient-rich natural source is the best method to use because nutrients function in balance and coordination with other nutrients and trace elements present in whole food.

Carotene-B (also called beta-carotene), a phyto-nutrient found in abundance in all parts of the beet root plant, is transformed by your liver into Vitamin A. 

See the following posts for more information on the health benefits of beets:
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Beet greens, star fruit and cucumber smoothie

Bolster your heart and mind with the health benefits of beet greens and the other vegetables and fruits blended to produce this refreshing, nutritious smoothie.

Beet greens, star fruit and cucumber smoothie

                                                                     Yield: 1 smoothie
Ingredients:
6-8 beet leaves, stalks removed
½ cucumber, chunked
½ star fruit, cored, chunked
½ Granny Smith apples, cored, chunked
¼ - ½ fresh lime
¼ cup cold water

Garnish:½ fresh strawberry


Beet, cucumber, lime, star fruit, and Granny Smith apple


Preparation:

1. Thoroughly wash all fruits and vegetables to remove all contaminants before coring, chunking or otherwise cutting into them.

2. Pulse all ingredients together in a blender until thoroughly pureed.

3. Decant. Garnish. Enjoy!


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Nutritional value of beets - Part 5: Beet greens (raw)


Raw beet greens

Beet cultivation originated in the Mediterranean basin well before the Greeks became a predominant force. Beets were valued for their leaves rather than their roots; they were commonly known as blood root. Thus, when we use beet leaves, we are reverting to the original use of the plant.

Beet greens are also called beet leaves and beet tops. Whatever you wish to call them, they are a rich source of nutrients and nourishment.

This article discusses only those nutrients present in the highest quantities in beet greens. For a more extensive list of nutrients and their associated values, please refer to the USDA National Nutrient database.

The nutritional values of beet greens are most abundantly represented in the following listed vitamins and minerals:


Measure: 38g (1 cup)
Calories: 8

Principle
Nutrient value
 % of RDA*
 M --- F
2404 IU
48 - 60
152 mcg
19 - 19
11.4 mcg
190 - 190
290 mg

26.6 mg
7.4 - 8.9
0.1 mg


IU = International Units; mg = milligram; mcg = microgram
RDA = Recommended Daily Allowance; M = male; F = female

* RDA has been made obsolete by the USDA and so, as of March 2011, when I do mention it, it shall only be as a quaint matter of historical interest. RDA has been replaced by three other measures which are (a) unrelated to RDA and (b) meaningless for all practical purposes at this time. This will remain the case until such time as the new measures are sufficiently and comprehensively developed to the point of serving a meaningful purpose.

For a broad overview of one of the new, incomplete standard measures, check out Dietary Reference Intake .

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Beet greens smoothie

Beet greens smoothie
                                                           Yield: 1 serving

Beet greens are used as the basis of this olive-green coloured smoothie which contains a variety of fresh green fruits and vegetables: mung bean sprouts, fresh mint, Kiwi fruit and star fruit to deliver a fresh, fruity punch. In this smoothie you will consume five servings of fruit and vegetables, plus olive oil for the health benefits it delivers to your nervous system.

Beet greens smoothie for a clean, refreshing taste of goodness
Ingredients:

1 bunch of fresh beet greens, chopped (about 3 whole leaves minus stalks)
1 handful or more mung bean sprouts
1 Kiwi fruit, peeled, chopped
2 - 3 sprigs fresh mint, leaves only
½ star fruit, seeds and seed cases removed
1 teaspoon extra-virgin olive oil
¼ cup water

Beet greens, mung bean sprouts, Kiwi fruit,
dragon fruit and fresh mint combine in a
thick, refreshing taste treat

Preparation:

1. Wash the vegetables. Separate the leaves from the stalks. Roughly chop the beet greens and put them into a blender.

2. Add remaining ingredients when peeled, seeded or otherwise treated as indicated in the ingredients list.

3. Pulse on 'High' until pureed. Decant. Enjoy!
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