EagleTribune.com, North Andover, MA


June 28, 2013

Vitamin powerhouse in a red package

Beets high in fiber, vitamins C, K

Andy Varela, a chef and farmer, knows the produce market very well. Varela has a diverse background in the culinary industry, and continues to bring his expertise to customers, no matter how simple the task. This time, Varela, of Maitland Mountain Farm in Salem, will show you how to properly prepare beets for a variety of uses.

Beets, other than their red color, offer a multitude of benefits. For starters, beets are an anti-oxidant, anti-inflammatory and help the body with detoxification. However, like most vegetables, the nutritional values diminish with extended cooking time. Beets should steam for roughly 15 minutes, and bake no more than an hour.

One cup of beets provides a good balance of daily minerals that are essential to live a healthy life. A cup of beets contains 37 percent of the daily value of folate as well as more than 20 percent of daily manganese levels. Beets are high in fiber, potassium and vitamin C as well. All these nutrients add up to only 58 calories, 3 percent of your daily value.

Baked Beets


1 beet

3 tablespoons olive oil

1 teaspoon salt


1. Rinse the beets under water.

2. Season the beets with salt and olive oil.

3. Preheat your oven to 500ºF.

4. Place the beets on a baking tray, and bake for 25 minutes.

5. After baking the beets, let them sit for at least 20 minutes, covered.

6. Using a clean towel, or your hands, peel the beets and remove all the skin.

7. Cut the beets in half, and then make 3 to 4 vertical slices. Chop the beets to your desired size.

Recipe courtesy of Andy Varela, Maitland Mountain Farm, 2013.




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