Another surprise is that the first successful sugar beet
factory in the United States was in the East Bay--in
Alvarado, now called Union City. The year was 1870. A
brainchild of Ebenezer Dyer, who traveled to Germany
for the seeds and equipment, the commercial use of
sugar beets kicked off a spate of factories and beet sugar
production in California (Pleasanton, Tracy, Betteravia)
as well as in rest of the country. Dyer even sent a fancy
barrel of the stuff to President Grant.
But sugar and history are not what we have in mind
when we go to the farmers’ market or the grocery
store. Fresh, nutritious, and good food is. Pick up some
beetroots and/or beet greens and get cookin’. Put beets
front and center for awhile, and you may reap some
remarkable health benefits.
How? Beetroots are full of phytonutrients with
antioxidant and anti-inflammatory properties. In addition,
they are an excellent source of essential vitamins and
trace minerals, such as vitamin B6, manganese, potassium,
phosphorus, and iron. They are a good source of dietary
fiber and vitamin C. Most notable, however, is their high
folate (folic acid/B9) content. One half cup of cooked
beetroot contains about 17% of the Dietary Reference
Intake (DRI)--the recommended amount--for this
vitamin. Folate is important for healthy cell growth, the
creation of red blood cells, and the repair of DNA and
RNA in the body.
But it gets better, for this remarkable vegetable is really
two-in-one: the root and the greens. Beet greens are
equally--if not more--beneficial for your health. In fact,
with the exception of folate, beet greens contain more
minerals, vitamins, and fiber than beetroot. For example,
one half cup of cooked beet greens provides 30% of your
daily need for vitamin C; the root provides only 5%.
There are hundreds of ways to include beets--both roots
and greens--into your daily diet. From traditional borscht
to roasted kebabs to pickles, from warm beet greens
with goat cheese to beet green frittatas, beets can make
your eating enjoyable, colorful, and beneficial. Peruse
cookbooks or on-line sites for recipes or prepare the one
I’ve included.
I had my first beet burger about two years ago at the
home of friends, and I was surprised at how good it was.
Give this recipe a try; it might surprise you, as well.
Beet Burgers • 2 cups short-grain brown rice (room temperature)
Makes six 4” diameter burgers.
WHAT YOU’LL NEED:
• 1 medium yellow onion
• 3 tablespoons grapeseed or safflower (high heat) oil, plus
more for searing burgers
• 2 cups peeled and grated red or golden beetroot
• 3 cloves of garlic, crushed
• 1/2 cup walnuts (or sunflower seeds
• 1/2 cup sultanas (golden raisins)
• 1 teaspoon smoked paprika
• 3 teaspoons sambal olek (ground fresh chili paste)
• 1/2 cup cooked lentils, drained
• 2 teaspoons salt
• 1 teaspoon freshly ground black pepper
• 1 egg
DIRECTIONS:
Cut the onion into 1/4” thick slices. In a medium-sized
skillet, sauté the onion in the oil for about 10 minutes over
medium-high heat until it caramelizes and darkens. Turn
down the heat and add the beets, garlic, walnuts, raisins,
sambal olek, and paprika. Cook for 10 minutes. Stir often.
Remove from heat and let cool some before putting into
a food processor. Pulse until still slightly chunky but not
mush. Transfer to a large bowl. Add salt and black pepper
and lentils Put the rice and egg in the food processor (no
need to wash processor between these steps) and pulse to
a coarse purée. Add this rice/egg mixture to the onion
mixture already in the bowl. Mix well.
With lightly oiled hands, divide the resultant mixture into
six portions and form into patties about 4 inches in diameter
and a little under 1” thick.
Heat a heavy-bottomed skillet over medium heat. Coat the
bottom with a thin layer of oil. Gently place burgers in the
skillet and cook undisturbed for 5 minutes. Flip the burgers
and turn heat down to low. Cover and cook an additional
10 minutes. Burgers will have a firm brown crust.
Beet burgers are a great replacement for beef burgers and
can be served the same way, on buns with your favorite
condiments. Or, serve atop salad greens. The reward will
be not just the flavor, but a burger free of saturated fat
and cholesterol. It may even lower your blood pressure or
improve your general health. Bon appétit!