Beets Harvard (Canned Soliquids) – Nutritional Information
Beets Harvard, often prepared from canned beets in a tangy, sweet sauce, offer a delightful way to enjoy this vibrant root vegetable. They are a versatile dish that can be served warm as a side, or chilled as part of a salad. Here’s an in-depth look at the nutritional benefits of this dish, perfect for both casual meals and more formal gatherings.
Ingredients & Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Energy (kcal) | 73.0 |
| Protein (g) | 0.84 |
| Saturated Fats (g) | 0.009 |
| Total Fat (g) | 0.06 |
| Carbohydrates (g) | 18.18 |
| Fiber (g) | 2.5 |
| Sugars (g) | 0.0 |
| Calcium (mg) | 11.0 |
| Iron (mg) | 0.36 |
| Magnesium (mg) | 19.0 |
| Phosphorus (mg) | 17.0 |
| Potassium (mg) | 164.0 |
| Sodium (mg) | 162.0 |
| Zinc (mg) | 0.23 |
| Copper (mcg) | 0.097 |
| Manganese (mg) | 0.241 |
| Selenium (mcg) | 1.1 |
| Vitamin C (mg) | 2.4 |
| Thiamin (mg) | 0.01 |
| Riboflavin (mg) | 0.05 |
| Niacin (mg) | 0.084 |
| Vitamin B6 (mg) | 0.055 |
| Folate (mcg) | 29.0 |
| Vitamin B12 (mcg) | 0.0 |
| Vitamin A (mcg) | 1.0 |
| Vitamin E (mg) | 0.0 |
| Vitamin D2 (mcg) | 0.0 |
Allergen Information
Beets Harvard prepared from canned beets typically do not contain common allergens such as dairy, gluten, or nuts. However, it is always important to check product labels for specific ingredients, especially in pre-packaged versions, as some canned varieties might contain added preservatives, sweeteners, or other ingredients that could cause allergies.
Dietary Preferences
- Vegan: Yes – this dish contains no animal-derived ingredients.
- Vegetarian: Yes – perfect for vegetarians looking for a flavorful side dish.
- Gluten-Free: Yes – made without any gluten-containing ingredients, making it suitable for those with gluten sensitivities.
- Low-Fat: Yes – the low fat content makes it a good choice for those managing fat intake.
- Low-Sodium: With 162mg of sodium per serving, Beets Harvard can be considered moderate in sodium. For a lower-sodium version, look for no-salt-added canned beets or prepare them from scratch with a homemade sauce.
Advice & Tips
When preparing Beets Harvard, consider these helpful tips for optimal results:
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Fresh Beets vs. Canned: While canned beets are convenient and provide consistent results, using fresh beets can add an earthy depth of flavor. To cook fresh beets, wash and peel them before boiling or roasting. If you prefer, you can also prepare your own sauce with vinegar, sugar, and spices.
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Sweetness Adjustment: The level of sweetness in Beets Harvard can be adjusted to suit your taste. If you prefer a sweeter flavor, you can increase the sugar content in the sauce or even add a splash of orange juice for a citrusy twist.
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Pairing: Beets Harvard pairs wonderfully with a variety of main dishes. Try serving it alongside roasted meats, grilled vegetables, or even as part of a vegetarian meal.
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Storing Leftovers: If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. Beets Harvard can also be frozen for longer storage, though the texture may change slightly upon reheating.
Conclusion
Beets Harvard is a wholesome, nutritious side dish that combines the earthy richness of beets with a tangy and sweet sauce. This dish is an excellent choice for anyone looking to add vibrant color and nutrition to their meals. With its low fat, moderate sodium, and vegan-friendly ingredients, Beets Harvard is a versatile and flavorful addition to any table, whether you’re hosting a family dinner, preparing a holiday feast, or simply enjoying a healthy meal at home.
