Cooking & Packing Healthy Recipes: French Baked Beets
By AICR.org
Sep 1, 2008 - 8:01:15 PM
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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.
###
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.