Stir-Fried Beet Greens, Tofu and Beets Recipe (2024)

FAQs

Should you eat the stems of beet greens? ›

Always, always wash and dry beet greens before you cook them to remove any dirt or debris. Use the stems as well as the leaves. Like Swiss chard, beet leaves have crisp, edible stems that add color and crunch to any beet greens recipe. Don't toss them!

Roasting beets deepens their natural sugars while tempering bitterness. Bake whole, wrapped beets at 400°F for 60-75 minutes until easily pierced by a fork. Allow to cool before peeling and juicing. Incorporating roasted beets creates a smoother, mellower, almost nutty-flavored blended juice.

They maintain more of their nutrients when steamed, making it the healthiest way to cook beets. Beets are a great source of antioxidants. And they're so rich in nutrients that they're considered a superfood. They're low in calories and fat, yet contain a decent amount of fiber, which can help with digestion.

For tofu stir-fries, buy extra-firm tofu (or if you can't find that, buy firm tofu). Grace Young, wok guru and author of Stir-Frying to the Sky's Edge, says that for the best texture, “You want to remove as much liquid as possible before you stir-fry, so start with extra-firm.

Add Vinaigrette, Emphasis on "Vinegar"

Acidity can really bring a pleasant flavor out of bitter greens. If they're being used for a salad, it's good to add a vinaigrette with plenty of acidity to brighten it up. If you are sauteing, add some vinegar or citrus to the greens to finish them off.

Beet greens have oodles of nutritional value, from fiber and protein to vitamins C, K, and B9. You can eat beet greens raw or cooked. No matter how you choose to chow down, you could enjoy health perks like a stronger immune system, healthier teeth, and a healthier digestive tract.

You can use cooked beets in salads, to make hummus or to blend into smoothies. They can be diced for slaw, quartered for a grain bowl or mashed to make a dip or spread. Their thick and chewy texture is even great in a galette or quesadilla.

Red beets contain a group of phytonutrients — betalains — which support detoxification by pushing toxins out of your body. Betalains also have anti-inflammatory properties which can help reduce the chronic inflammation in the body (Clifford, A. et al.

Can you eat beets everyday? It's always best to follow a varied diet. Eating a small amount of beetroot every day is unlikely to do any harm, but a high intake could lead to low blood pressure, red or black urine and feces, and digestive problems for anyone with a sensitivity to the nutrients.

Raw beets contain more vitamins, minerals and antioxidants than cooked beets (yes, you can eat beets raw!). Like many vegetables, the longer you cook beets—especially in water—the more the colorful phytonutrients leach out of the food and into the water.

Can you drink the beet juice from boiling beets? ›

Yes, you can. It's completely safe to drink water that has been used to boil beetroots. Why can't I eat them raw? Actually, beets can be eaten raw, especially when grated or made into a salad.

What to not serve with tofu? According to studies, a high volume consumption of tofu and spinach together can increase your risk of kidney stones. Tofu and spinach contain calcium and oxalic acid respectively and the combined can form kidney stones.

Type of oil to use for frying tofu: Canola is great and so are vegetable/soybean oil and refined peanut oil. In general, choose a neutral-flavored oil that has a high smoking point. That is, don't deep-fry with sesame oil.

Baked Tofu Ingredients

Oil: Olive oil, or whatever your preferred cooking oil may be. Cornstarch: This is the magic ingredient that helps make tofu (as well as many other foods) extra-crispy in the oven. Seasonings: I typically just use a mixture of garlic powder, sea salt and black pepper to season my tofu.

Based on a 2,000 calorie diet, daily values of beet greens contain: 220% of vitamin A, 60% of vitamin C, 16% of calcium, and 15% of iron.

The beetroot plant is delicious and completely edible - from its purple roots to the green leaves and stems. In the next few weeks, we'll be sending beets out in your boxes with their stalks and leaves attached. Here are some ideas for how to use up your beetroot greens.

Beet greens are very high in dietary nitrates, which can cause harmful health effects when consumed at excessive levels. High amounts of nitrate have been associated with a higher risk of certain types of cancer (16).

Are beet greens healthier raw or cooked? In most cases, the healthy nutrients of beet greens are consumed, as long as they aren't overcooked. "Like most vegetables, some nutrients may get lost in the cooking process, but cooked beet greens can still provide a great source of nutrients," Mathis says.