Tuesday, March 31, 2015

Healthy family recipe: Can't beat these beets

Roasting fresh beets in the oven brings out their sweet flavor and pair even better with herbs and spices. Combine with sliced carrots for a roasted rainbow or use as a topping in a garden salad.

Healthy family recipe: Can’t beat these beets

Long gone are the days when these colorful spring vegetables were only found in cans in your pantry. Roasting fresh beets in the oven brings out their sweet flavor and pair even better with herbs and spices. Combine with sliced carrots for a roasted rainbow or use as a topping in a garden salad.

And don’t let their sweetness fool you – beets are not even close to being a starchy vegetable. They have less than double the amount of calories and carbohydrates than corn and peas, which make them a perfect veggie for any meal.

Can’t Beat These Beets

Ingredients:

  • 6 small, fresh beets
  • 1 teaspoon of olive oil
  • ½ teaspoon of dried thyme
  • ½ teaspoon of dried rosemary

Directions:

1. Preheat the oven to 400 degrees Fahrenheit. Prepare a baking sheet with aluminum foil.

2. While the oven is preheating, cut off the roots and the top, leafy greens of the beets (save the greens- they are great sautéed alone or mixed in with other vegetables). Scrub the beets under running water until all dirt is removed.

3. Peel skin off of the beets and cut each beet into four to six wedges (depending on the size of the beet). Drizzle with olive oil and spices and evenly arrange on the baking sheet. Cover with a second sheet of aluminum foil.

4. Bake in the oven for 20 – 30 minutes. Beets are done when easily pierced with a fork.

Serving size: about 1 cup, recipe makes 2 to 4 servings

Nutrition Facts: Per 1 cup serving: 60 calories, 1.5 grams of fat (0 grams saturated), 12 grams of carbohydrate (4 grams of fiber), 2 grams of protein


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The Healthy Kids blog is your window into the latest news, research and advice around children's health. Learn more about our growing list of contributors here.

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Anna Nguyen Healthy Kids blog Editor
Sarah Levin Allen, Ph.D., CBIS Assistant Professor of Psychology at Philadelphia College of Osteopathic Medicine
Stephen Aronoff, M.D., M.B.A. Chair of the Department of Pediatrics at Temple University Hospital
Peter Bidey, D.O. Medical Director of Family Medicine at Philadelphia College of Osteopathic Medicine
Christopher C. Chang, MD, PhD, MBA, FAAAAI, FACAAI Associate Professor of Medicine in division of Rheumatology, Allergy and Clinical Immunology at UC Davis
Katherine K. Dahlsgaard, Ph.D. Lead Psychologist of The Anxiety Behaviors Clinic at Children's Hospital of Philadelphia
Gary A. Emmett, M.D., F.A.A.P Director of Hospital Pediatrics at TJU Hospital & Pediatrics Professor at Thomas Jefferson Univ.
Magee DeFelice, M.D. Division Chief of Allergy and Immunology at Nemours/Alfred I. duPont Hospital for Children
Hazel Guinto-Ocampo, M.D. Chief of Pediatric Emergency Services at Nemours duPont Pediatrics/Bryn Mawr Hospital
Rima Himelstein, M.D. Adolescent Medicine Specialist at Crozer-Keystone Health System
Jessica Kendorski, PhD, NCSP, BCBA-D Associate Professor in School Psychology/Applied Behavior Analysis at Philadelphia College of Osteopathic Medicine
Anita Kulick President & CEO, Educating Communities for Parenting
Janet Rosenzweig, MS, PhD, MPA VP for Programs & Research for Prevent Child Abuse America
Beth Wallace Smith, R.D. Registered Dietitian at Children's Hospital of Philadelphia
Emiliano Tatar, M.D. Pediatrician at Einstein Healthcare Network Roxborough Plaza
Jeanette Trella, Pharm.D Managing Director at The Poison Control Center at CHOP
W. Douglas Tynan, Ph.D., ABPP Director of Integrated Health Care for American Psychological Association
Flaura Koplin Winston, M.D., Ph.D. Scientific Director of the Children’s Hospital of Philadelphia’s Center for Injury Research and Prevention
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