Food

Vegetable of the Month- Beet

Beets, or beetroot, are a rich source of folic acid and other nutrients. Here are some ways you can get them on your kid’s plate.

Beets have long been praised for their healing properties; most recently, they are being studied for their ability to possibly fight cancer. They grow well in the winter and their juice is a natural dye.

Beet-Colored Red Velvet Pancakes by Aube Giroux via PBS.org

Ingredients:

  • 1 cup whole wheat flour
  • 1 cup unbleached white flour (or light spelt flour)
  • 1 1/2 Tbsp. baking powder
  • 1 Tbsp. cocoa powder
  • 2 Tbsp. white cane sugar
  • 1/2 tsp. salt
  • 2 large eggs, beaten
  • 1/4 cup butter, melted
  • 2 cups milk
  • 1 tsp. vanilla
  • 1/2 cup mashed beets (3 medium-small cooked beets)

Directions:

  1. Whisk all the dry ingredients together.
  2. Remove the skins from your cooked beets and roughly mash them together to obtain 1/2 cup. Place the mashed beets in the blender with 1 cup of the milk. Blend until smooth. Pour into a mixing bowl. Place the butter into a small saucepan and heat gently until melted. Add the remaining 1 cup of milk to the melted butter and heat for another minute until warm but not boiling. Add the warmed milked and butter mixture, the beaten eggs, and the vanilla to the beet and milk puree in the mixing bowl. Mix together well, until smooth and uniform.
  3. Add the wet ingredients to the dry mix and gently fold in until incorporated. Do not overmix or you will have rubbery pancakes. Small lumps in the batter are ok. The batter should be fairly thick but you may need to add a few more tablespoonfuls of milk to lighten it up. Allow your batter to rest for 20 to 30 minutes, without stirring it. This helps the gluten relax so the pancakes will be tender.
  4. Heat a skillet or griddle on medium-low heat, adding small amount of oil (I like to use grapeseed oil because of its high smoking point. Spoon in the batter, about 1/4 cup at a time. Allow the pancake to start bubbling and once it is dry around the edges, flip it over. Resist the urge to press the pancakes down with the spatula, this is a sure way to take the fluff out of your pancakes. Serve warm.

Strawberry Beet Popsicles by Ari Morasco via babybulletblog.com

Ingredients:

  • 1/2 cup strawberries
  • 1 banana
  • 1 medium beet, peeled and steamed
  • 1 tsp. vanilla
  • 2 tb cocoa powder
  • 3 dates, pitted
  • 2 tsp pure maple syrup

Directions:

  1. In the Baby Bullet Blender, add the beet. Blend.
  2. Next add in the rest of the ingredients, blend until completely creamy.
  3. Add puree to a popsicle mold. Freeze for 4 hours or until solid.

Beet Hummus by Jessica via jessicainthekitchen.com

Ingredients:

  • 1 medium roasted beet, chopped
  • 2 cups cooked and drained chickpeas
  • 1 tablespoon lime juice
  • 3 tablespoons olive oil
  • 2 tablespoons tahini
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • 2 cloves garlic

Directions:

  1. Blend the beets and chickpeas together in a food processor until slightly combined, about 15 seconds.
  2. Add the rest of the ingredients in and blend until all the ingredients are incorporated and smooth, about 30 seconds to 1 minute or longer depending on your food processor. Taste and adjust any ingredients based on your taste. Enjoy!

Strawberry Fruit Leather Recipe by Katie Wells via wellnessmama.com

Ingredients:

  • 2 medium beets, peeled and steamed until soft (optional, use ½ cup extra strawberries if you don’t use)
  • 4 cups fresh or frozen strawberries (defrost if using frozen)
  • ½ cup honey or maple syrup (optional) or ½ cup pitted dates
  • 2 TBSP fresh lemon, lime, or orange juice

Directions:

  1. Preheat the oven to 170°F or use a dehydrator.
  2. Puree the cooled cooked beets, strawberries, honey/maple syrup/dates, and citrus juice in a blender until completely smooth.
  3. Line two rimmed baking sheets with parchment paper or silicon baking mats (safe at low temperatures).
  4. Pour/spread the mixture evenly onto the baking sheets.
  5. Place in oven and cook until firm and no longer sticky to the touch (3-4 hours in most ovens).
  6. Remove from oven and let cool.
  7. Cut into strips and roll up with parchment paper.
  8. Store in an air-tight container until ready to eat.

Chocolate Beet Muffins by Zerrin via giverecipe.com

Ingredients:

  • 1 cup sugar
  • 1 large egg
  • 1/2 cup vegetable oil
  • 1 cup pureed beet
  • 1 large banana, mashed
  • 2 tablespoon unsweetened cocoa powder
  • 1 and 1/2 cups all purpose flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt

Directions:

  1. Preheat oven to 350F. Line muffin molds with liners and set aside.
  2. In a large bowl, beat sugar and egg until creamy. Add in the oil.
  3. Beat in pureed beet and mashed banana.
  4. Add in the sifted flour together with baking powder and salt. Don’t overmix.
  5. Share the batter into muffin molds and bake for 25 minutes or until a toothpick inserted in the center comes out clean.

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