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Recipes & Nutrition Analysis for Beets

There are endless ways to prepare beets! They can be eaten raw or cooked, served hot or cold, pickled, roasted, or baked!

Don't forget to try beet greens too!  They are an excellent source of vitamins A and C, potassium, and magnesium. Chop and sauté the greens; serve them plain or with garlic and a squeeze of lemon juice.


When choosing beets, look for beet roots that are firm in texture and deep in color with a smooth surface. Avoid beets that are soft and wilted to the touch.

To maintain firmness of beet roots, cut off greens/leaves and stems 1-2 inches above the root crown. Store in a plastic bag and refrigerate in the hydrator drawer. They will last longer if stored properly. Store greens wrapped in a damp cloth or in a plastic bag in a drawer of the refrigerator. Greens diminish their integrity rapidly, so use while fresh and crisp.

To prepare beet roots, scrub gently under cool, running water while being careful not to break the skin.

To preserve the beautiful color and excellent nutrition of beets, do not cut or peel the beets before cooking and leave the taproot attached. The skin will rub off easily after they are cooked and cooled.

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Beets & Sweets

Beets and sweet potatoes, roasted to mouth-watering perfection, make quite the nutritious pair in this recipe. One 1/2 cup serving of Beets & Sweets meets 100% of the daily value for vitamin A, and is also an excellent source of vitamin C.

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Carrot, Parsnip & Beet Salad

This crunchy and colorful salad is an excellent source of vitamin A, vitamin C, and calcium. Try adding chopped fresh herbs like cilantro, scallion, or Italian parsley for added nutritional benefit!

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Cold Beet Salad with Raspberries

this delicious mix of earthy beets and tart raspberries will not only add a burst of color to your plate, but can also serve to quench a sweet tooth and is a good source of vitamin C.

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Rainbow Salad with Lemon-Honey Dressing

This colorful salad is a Monroe Public School students' favorite - you can swap vegetables based on the seasonality and availability. The lemon honey dressing is simple and versatile, and can be made in batches.

Robot Coupe with julienne attachment would save a lot of time/labor depending on how many you serve, as well as choosing processed products (shredded cabbages, match-stick carrots etc.)

Recipes courtesy of Monroe Public Schools - also presented by Dana Daniel, Director of Dining Services during the Farm to School Demo Luncheon at the WSDA Farm to School Summit held in Wenatchee, WA (April 15-16, 2015)

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