Beet Greens (Cooked, Boiled, Drained, with Salt)
Beet greens are a highly nutritious and versatile leafy green, often discarded but packed with health benefits. When cooked, they provide a tender texture and an earthy, slightly sweet flavor that complements many dishes. Boiled beet greens, once drained and seasoned with salt, deliver a wealth of vitamins, minerals, and essential nutrients, making them a superb addition to your meals.
Nutritional Information (Per 100g of Cooked Beet Greens):
| Nutrient | Amount |
|---|---|
| Energy | 27.0 kcal |
| Protein | 2.57 g |
| Fat | 0.2 g |
| Saturated Fats | 0.031 g |
| Carbohydrates | 5.46 g |
| Fiber | 2.9 g |
| Sugar | 0.6 g |
| Calcium | 114.0 mg |
| Iron | 1.9 mg |
| Magnesium | 68.0 mg |
| Phosphorus | 41.0 mg |
| Potassium | 909.0 mg |
| Sodium | 477.0 mg |
| Zinc | 0.5 mg |
| Copper | 0.251 mcg |
| Manganese | 0.514 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 24.9 mg |
| Thiamine (Vitamin B1) | 0.117 mg |
| Riboflavin (Vitamin B2) | 0.289 mg |
| Niacin (Vitamin B3) | 0.499 mg |
| Vitamin B6 | 0.132 mg |
| Folate | 14.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 383.0 mcg |
| Vitamin E | 1.81 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Beet greens are naturally free from common allergens such as gluten, dairy, eggs, and nuts. However, as with all plant-based foods, ensure that they have not been cross-contaminated with allergens during processing or cooking.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Carb: Yes
- Low-Calorie: Yes
- High in Fiber: Yes
- Low-Sodium (in moderation): Yes
Health Benefits:
Beet greens are a powerhouse of nutrients that promote overall health. Rich in fiber, they aid digestion and help maintain a healthy weight. The high potassium content supports heart health by helping to regulate blood pressure, while the abundance of magnesium contributes to muscle and nerve function. Vitamin A and C are key for immune system health and skin vitality, while folate is essential for cell growth and repair.
Iron and calcium found in beet greens play a role in maintaining strong bones and healthy blood circulation. Additionally, beet greens are an excellent source of antioxidants like vitamin E, which help combat oxidative stress and support skin health.
Cooking Tips:
- Boiling: To prepare beet greens, simply wash thoroughly, remove the stems (or leave them for a more earthy flavor), and boil until tender (about 3-5 minutes). Drain and season with a pinch of salt or any herbs you like.
- Sautéing: For added flavor, sauté beet greens with garlic and olive oil. You can also toss them into soups, stews, or smoothies for an extra nutritional boost.
- Storage: Cooked beet greens should be stored in an airtight container in the fridge for up to 3-4 days. For longer storage, consider freezing them in a zip-top bag for up to 6 months.
Conclusion:
Beet greens are often overlooked but are a true superfood in their own right. Low in calories but rich in essential nutrients, they provide a variety of health benefits, including supporting heart, bone, and immune system health. Adding beet greens to your diet is an easy and delicious way to boost the nutritional profile of your meals while enjoying a naturally sweet, earthy flavor. Whether boiled, sautéed, or added to dishes, beet greens are a versatile and wholesome ingredient worth incorporating into your culinary repertoire.
