French Baked Beets

from the

American Institute for Cancer Research

As a flavorful alternative to the usual veggie fare, why not try beets? Although they are grown in a myriad of hues, this week’s recipe features a simple presentation of deep red beets, sure to add drama to any meal.

Technically the lower stem of a plant native to Western Europe and the Mediterranean, beets have played a role in our diets since ancient times.   In fact, excavators noted that charred beets were found in a Neolithic site in the Netherlands.   The Romans used beets as a treatment for fevers and other ailments, while Hippocrates advocated the use of beet leaves as a binding for wounds.  

Beets are among the sweetest vegetables, containing more natural sugar than even carrots or sweet corn.   They’re rich in folate and provide dietary fiber and cancer-fighting antioxidants. When selecting fresh beets, look for firm specimens with no discoloration and store them in the refrigerator.   If they come with greens attached, remove them because they can leech moisture from the beet.

The versatile beet can be consumed hot or cold. They can be peeled, steamed and eaten with nearly any combination of herbs and spices. Some countries like New Zealand and Australia choose to top their burgers with pickled beets in lieu of sliced tomatoes. In addition to the root itself, the leaves and stems can be steamed and eaten as salad greens, tossed with a touch of oil and vinegar.

This recipe calls for marinating the beets for roughly a half hour in balsamic vinegar; this process adds a slightly pickled flavor and helps to break down the beet fibers.   The wonderful collection of herbs found in the herbes de Provence mixture further enhances the earthy flavor of the beets.   Originating in France, the herb blend is usually dominated by thyme – a French pantry staple.

French Baked Beets

1/4 cup balsamic vinegar

2 cloves garlic, peeled, crushed

1/2 tsp. herbes de Provence

1 tsp. fresh rosemary, chopped

6 fresh medium beets, peeled, cut into 1/8-inch thick slices

1 Tbsp. extra virgin olive oil

Salt and freshly ground pepper, to taste

            Preheat oven to 375 degrees.

            In medium bowl, mix vinegar, garlic, herbes de Provence and rosemary.   Place beets in the mixture and marinate 30 minutes.

            Place beets and marinade in a 7x11 glass baking dish. Cover with foil and bake 35-40 minutes, or until beets are tender. Remove beets, place on a serving dish and drizzle with olive oil. Season with salt and pepper.

            Note: You can reserve the extra sauce and blend with olive oil for a tasty salad dressing.

Makes 5 servings.

Per serving: 80 calories, 3 g fat (0 g saturated fat), 12 g carbohydrate, 2 g protein,

3 g dietary fiber, 200 mg  sodium.

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The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $86 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its Web site, www.aicr.org. AICR is a member of the World Cancer Research Fund International.

Publication Date: September 1, 2008                         

Contact: Sarah Wally, 202/328-7744