EARTHEN TREASURES

FOOD FOR THOUGHT: As the weather starts to turn a little cooler, underground the beet family is ready to enjoy. Beets are usually considered boring but today we will turn them into an inspirational hearty salad.

WHERE DID BEETS COME FROM? Beet are native to the Mediterranean basin andwere spread to Western Europe. They have been consumed since prehistory, first for their above ground greens and later their edible root. Beets have been a staple of these populations before the introduction of wheat from Africa and the potato from the Americas.

COLORFUL BEETS: Beets naturally occur in red, yellow and white flesh. They have more recently been propagated into trendy miniature and variegated versions. Their color comes from beta-in pigments which are water soluble and will stain your hands and clothes. Use rubber gloves and a dark apron to prepare in your recipe.

WHY THEY TASTE SO GOOD: Beets are rich with intense earthy flavors. They have a deep concentrated complex flavor that enhances their surrounding ingredients in a dish. Beets have a unique cell structure that maintains integrity during cooking for a tender yet resilient texture.

ADVANTAGES: Beets are surprising low in carbohydrates and calories compared to other root vegetables such as parsnips and potatoes. They are rich in carotenoids and phenolic antioxidants. Beets contain Vitamins C, Bs, Folate (B9). Along with potassium, magnesium, calcium and iron. ROASTING further concentrates their nutritional value and deep earthy flavors, while BOILING diminishes nutrients into the cooking water.

SELECTING YOUR BEETS: Farmer’s Markets are abounding with beets this time of year. I prefer to purchase medium sized beets with their green foliage to keep them fresher longer. Select beets that have a firm root, moist and free of blemishes. Store under refrigeration as is, trimming the greens as necessary to fit your vegetable crisper. Clean under running cold water just before serving.

PREPARING YOUR BEETS: Usually beets are simply boiled, seasoned and served which does nothing to enhance the flavor. I prefer to roast the beets either on a baking pan or within a sealed foil pouch. Roasting intensifies the pure beet flavor and enhances their natural sweet earthy flavor. After roasting you can simply rub the skin from the beet using rubber gloves and paper toweling for a little grip.

TRY YOUR TECHNIQUE: Try Roast Yellow & Red Beet Salad, with a unique presentation to stun your guests.

ROAST YELLOW AND RED BEET SALAD

Makes 4 servings of about 12 grams carbohydrates,

8 grams of protein and 4 grams of fiber each

Prep time 1 hour – Serve time about 15 minutes

3 medium yellow beets (C=22g)(P=3.9g)(F=6.9 g)

1 yellow beet reserved raw for fried garnish

2 medium red beets (C=15.6g)(P=2.6g)(F=4.6g)

1/2 red beet reserved cook for the dressing

2 tablespoons extra virgin olive oil (C=0g)(F=23g)

Sea salt (C=0g)

freshly ground black pepper (C=1g)

Olive or Avocado oil to fry the beet garnish in

3 tablespoons cherry or red wine vinegar (C=0g)

1 tablespoon Dijon Mustard (C=1.3g)(P=1g)(F=.5g)

1 tablespoons maple syrup (C=13g)

1/2 cup walnut oil substitute Olive oil (F=56g)

2 cups baby Frisee Lettuce cleaned as necessary and tear into

bite size pieces (C=3g)(P=1g)(F=3g)

2 cups baby Arugula, cleaned as necessary and tear into

bite size pieces(C=3.8g)(P=2.1g)(F=1.6g)

4 ounces of crumbled goat cheese (C=2g)(P=21g)(F=22g)

4 tablespoons fresh snipped chives (C=.4g)

Preheat oven to 400 degrees F.

Lay a piece of aluminum foil on your counter. Place 2 yellow and 3 red beets in the center. Drizzle with 2 tablespoons of olive oil. Generously season with salt and half of the pepper. Fold the foil over, crimping the edges to seal the beets into a pouch. Place on a baking sheet and onto the lower rack of the oven. Cook until tender, about 45 to 60 minutes as tested by inserted a skewer inserted into the beets without resistance. Remove from the oven and allow to cool in the foil. Clean by rubbing the skin off the beets with paper toweling.

Meanwhile, heat some cooking oil in a small sauce pan until hot. Using the mandoline julienne the raw yellow beet. Add the yellow beet to the hot oil cooking until crisp about 3 to 4 minutes. Carefully transfer to paper toweling to drain for garnish. Discard the oil carefully.

Slice the cooked yellow beets paper thin with a mandoline or very sharp slicing knife. Artistically arrange in the center or your serving plates. Keep cool.

Cut the red beets into wedges. Reserve 1/2 beet wedges for the dressing.

Prepare the dressing.

In a blender, combine the vinegar, mustard, syrup and wedges of half of a red beet. While blending slowly pour in the half cup of walnut or Olive oil. Season generously with salt and pepper to balance. Reserve.

To serve:

In a medium bowl combine the lettuces, the red beets and goat cheese. Mound atop the center of the yellow beets. Drizzle the remaining dressing over the plate. Top with crispy beets and chives.

COOKING NOTE I: (C=0g)(P=0g)(F=0g)indicates the total carbohydrates, total protein &

total fiber in grams for the ingredient listed.