HOW TO COOK BEETS

Beets' Betaine Helps Lessen Inflammation

How To Cook Beets..

People whose diets supplied the highest average intake of choline (found in egg yolk and soybeans), and its metabolite betaine (found naturally in vegetables such as beets and spinach), have levels of inflammatory markers at least 20% lower than subjects with the lowest average intakes, report Greek researchers in the American Journal of Clinical Nutrition (Detopoulou P, Panagiotakos DB, et al.)

Compared to those whose diets contained <250>310 mg of choline daily had, on average:

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<250> * 22% lower concentrations of C-reactive protein

<250> * 26% lower concentrations of interleukin-6

<250> * 6% lower concentrations of tumor necrosis factor alpha

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<250> Compared to those consuming <260>360 mg per day of betaine had, on average:

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<250><260># 10% lower concentrations of homocysteine

<250><260># 19% lower concentrations of C-reactive protein

<250><260># 12% lower concentrations of tumor necrosis factor alpha

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<250><260> Each of these markers of chronic inflammation has been linked to a wide range of conditions including heart disease, osteoporosis, cognitive decline and Alzheimer's, and type-2 diabetes. In an accompanying editorial in the American Journal of Clinical Nutrition entitled, "Is there a new component of the Mediterranean diet that reduces inflammation?

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<250><260>Choline and betaine work together in the cellular process of methylation, which is not only responsible for the removal of homocysteine, but is involved in turning off the promoter regions of genes involved in inflammation. Exposure to oxidative stress is a potent trigger for inflammation. Betaine is formed from choline within the mitochondria , and this oxidation contributes to mitochondrial redox status. The association between choline and betaine and inflammation can be confirmed in studies of other populations, an interesting new dietary approach may be available for reducing chronic diseases associated with inflammation.

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<250><260> Recommended daily intakes of choline were set in 1998 at 550 milligrams per day for men and 425 milligrams a day for women. No RDI has been set for betaine, which, since it is a metabolite of choline, is not considered an essential nutrient. Practical Tip: Egg yolks are the richest source of choline, followed by soybeans. Beets, spinach and whole wheat products are primary sources of betaine.

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<250><260>How to cook Beets...

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<250><260>Beets' Betaine Helps Lessen Inflammation Video :

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German-Style Beet Salad

How To Cook Beets Ingredients

2 bunches beets
2 tablespoons water
1/4 cup white vinegar
2 tablespoons caraway seeds
1 teaspoon white sugar
2 tablespoons minced onion
1 teaspoon prepared horseradish
1/4 teaspoon ground cloves
1/2 teaspoon salt
1/4 teaspoon ground black pepper
5 tablespoons vegetable oil

How To Cook Beets Directions

Wash beets and trim off greens. Bring a medium pot of salted water to a boil, add beets and cook, covered, until beets are tender. Remove from heat, drain, and peel and slice when cool. In a large bowl, whisk together the water, vinegar, caraway seeds, sugar, onion, horseradish, cloves, salt, pepper and oil. Add beets and toss to coat. Let stand for several hours, stirring occasionally. Serve at room temperature or chilled, as desired. Cool. Enjoy the German-Style Beet Salad !!!

German-Style Beet Salad Video :

How to Cook Beet Helpful Hints

* Be sure to eat them fairly soon after purchasing the beets(before their starch turns to sugar).

* When chopping the beets, begin by carefully cutting in half so you have a flat surface. Then place that flat surface on your cutting board and continue to chop, dice, etc. Especially helpful tip when peeling...

* Use a vegetable peeler. Or peel carefully with a knife, always laying the beet on a flat surface and cutting AWAY from you. If roasting (baking) or boiling, you can peel the beet AFTER cooking -- the skins come right off.

How To cook Beets...beets-betaine-helps-lessen-inflammation.

How to Cook Beet Helpful Hints Video:

How To Roast Beets in the Oven

How To Roast Beets in the Oven

Ingredients

Beets, as many as you have for roasting

Equipment

A sharp knife
Aluminum foil
Baking sheet

Instructions
1. Heat the Oven: Heat the oven to 400°F. This is a flexible cooking temperature; if you're using the oven for cooking something else, beets can be cooked at that temperature. Beets will cook more slowly at lower temperature and more quickly at higher temperatures. At higher temperatures, check more frequently for scorching (see Step 3).

2. Prepare the Beets for Roasting: Slice off the beet leaves close to the tip of the beet, leaving yourself enough to grip. Save the beet greens for another purpose. Scrub the beets thoroughly, then wrap them loosely in foil. No need to dry the beets before wrapping. Small beets can be wrapped together, but it's easiest to roast large beets individually.

3. Roast the Beets: Transfer the wrapped beets to a baking sheet (to catch drips in case the beet juices leak). Roast for 50-60 minutes. Check the beets every 20 minutes or so. If they are starting to look dry or are scorching on the bottoms, dribble a tablespoon of water over the beets before re-wrapping. Beets are done when a fork or skewer slides easily to the middle of the beet. Small beets will cook more quickly than large beets.

4. Peel the Beets: Let the beets cool enough to handle. Hold one of the beets in a paper towel and use the edges of the paper to rub the skin away. The skin should peel away easily; if it doesn't, the beets likely need to cook for a little longer. Peel the remaining beets.

5. Store the Beets: Beets can be stored whole or sliced for up to a week in the refrigerator. Enjoy!

Boiled Beets Recipes

Boiled Beets Recipes

Ingredients

1 1/2 pounds beets, trimmed
2 tablespoon lemon juice or vinegar

Directions
Place the beets in a large saucepan and add water to cover and the lemon juice or vinegar. This will help to keep the beets from bleeding. Bring to a boil, reduce heat and simmer until tender, about 45 minutes to 1 hour. Place pot under running cold water and let rinse until beets can be handled. The skins can now be easily peeled off the beets. Enjoy !

Balsamic Roasted Beet Salad

Balsamic Roasted Beet Salad
Ingredients

8 medium-size beets, tops removed and scrubbed
1/2 cup balsamic vinegar
1/2 cup good olive oil
2 teaspoons Dijon mustard, such as Grey Poupon
Kosher salt and freshly ground black pepper
4 ounces baby arugula
1/3 cup roasted, salted Marcona almonds, toasted
4 ounces soft goat cheese, such as Montrachet, crumbled

Directions

Preheat the oven to 400 degrees.
Wrap the beets individually in aluminum foil and place them on a sheet pan. Roast them for 50 minutes to 1 hour, depending on their size, until a small sharp knife inserted in the middle indicates that they are tender. Unwrap each beet and set aside for 10 minutes, until cool enough to handle. Peel the beets with a small, sharp knife over a piece of parchment paper to prevent staining your cutting board.
Meanwhile, whisk together the vinegar, olive oil, mustard, 2 teaspoons salt, and 1 teaspoon pepper and set aside. While the beets are still warm, cut each one in half and then each half into 4 to 6 wedges and place them in a large mixing bowl. As you're cutting the beets, toss them with half of the vinaigrette (warm beets absorb more vinaigrette), 1 teaspoon salt, and 1/4 teaspoon pepper. Taste for seasonings.
Place the arugula in a separate bowl and toss it with enough vinaigrette to moisten. Put the arugula on a serving platter and then arrange the beets, almonds, and goat cheese on top. Drizzle with additional vinaigrette, if desired, sprinkle with salt and pepper, and serve warm or at room temperature.

Grilled Beets in Rosemary Vinegar

Grilled Beets in Rosemary Vinegar

How To Cook Beets Ingredients

1/3 cup balsamic vinegar
1 teaspoon chopped fresh rosemary
1 clove garlic, peeled and crushed
1/2 teaspoon herbes de Provence
3 medium beets, sliced into rounds

How To Cook Beets Instructions

In a medium bowl, mix balsamic vinegar, rosemary, garlic, and herbes de Provence. Place beets in the mixture, and marinate at least 20 minutes.
Preheat an outdoor grill for high heat, and lightly oil grate.
Place the beets and marinade mixture on a piece of foil large enough to wrap all ingredients, and seal tightly. Place the foil packet on the prepared grill, and cook 25 minutes, or until beets are tender.
Remove beets from the packet, and place directly on the grill grate for 2 to 5 minutes before serving hot.
How To Cook Beets
How to cook beets: German-style-beet-salad.