This winter beet salad showcases the delicious combination of beets and oranges, both in peak season now. 

What is a Sugar Beet vs. Table Beets 

Beets come in a rainbow of colors. White beets are used for making table sugar and also for feeding stock animals. In Europe, table sugar is derived primarily from sugar beets, while in the Americas, sugar comes from sugarcane and its byproduct, molasses. The green part of the beets is also edible and can be steamed or stir-fried to make them more digestible. The more colorful beets are called Table Beets. Golden beets have the sweetest flavor, but darker beets contain more healthy phytochemicals. Beets have also been traditionally used as dyes, so don’t be surprised if cooked beets stain your hands. 

Beets Are Super Healthy

Beets are packed with vitamin C, potassium, iron, zinc, magnesium, folate, and fiber. They contain the colorful phytochemical betalain, which is responsible for their red and orange hues, giving them anti-inflammatory and cardiovascular health protection. They also contain anthocyanins, another powerful antioxidant. The same purple pigments are found in blueberries, red grapes, and red cabbage. To retain the most nutrients, do not boil beets; bake them. 

Beets and Oranges Salad 

Learn more about different types of oranges and citrus fruits here. 

Ingredients:

3-5 orange and red beets

1-2 oranges

2 tbs almonds (purchased with skin removed or blanched at home)

Good quality olive oil

Parsley (optional)

Blue cheese (optional)

Unlike boiling, baking the beets retains the most nutrients. Cover the beets with oil generously. The skin will just easily peel off once baked. Depending on the size of the beets, bake for 2-3 hours at 375F.

While beets are baking, get the oranges and almonds ready. Cut the end of the orange so you can set the orange flat on the cutting board. 

“Supreme” your orange, by cutting away the pith and removing the membrane. 

Slightly brown the blanched almonds in a hot pan (be careful not to burn them). They can be cooked unseasoned or with rosemary added. 

Cut the oranges into roughly bite-sized pieces, and combine them with the almonds.

Peel the cooked beets as soon as they are cool enough to handle. They peel very easily hot and when oiled prior to baking.

Slide peeled beets and add to supremed oranges. Add cooled almonds. Drizzle generously with olive oil. 

If you enjoy blue cheese, it is a delicious addition to this salad. 

The assembled salad can be refrigerated 2-3 days. The flavor is best when served at room temperature. 

ENJOY! 

Magda Born

mborn@kckpl.org

Adult Services Librarian

Kansas City KS Public Library

625 Minnesota Ave

Kansas City, KS 66101

Vegetables Illustrated: An Inspiring Guide with 700+ Kitchen-Tested Recipes by America’s Test Kitchen

The Gardener’s Year by Kate Johnsen, Kate, Shannon Beatty, Vernonica Peerless, and Chauney Dunford

V is for vegetables: inspired recipes & techniques for home cooks from artichokes to zucchini 

by Anthony, Michael, 1968- Kalins, Dorothy., McEvoy, Maura.,

Book Call Number: 641.65 ANTHONY