Dinner Friday March 23, 2018



This week we end with a nice beet soup.


  • 6 medium beets, scrubbed, divided
  • 6 cups low-sodium vegetable broth
  • 1 yellow onion, chopped
  • 2 teaspoons caraway seeds
  • 1 tablespoon red wine vinegar
  • 1/2 teaspoon fine sea salt
  • Large pinch sugar
  • 1 tablespoon finely chopped fresh dill
  • 1 tablespoon finely chopped fresh chives


Preheat the oven to 400°F. Wrap 3 of the beets in foil and place on a small baking sheet. Roast until tender, about 1 hour. Let cool, then unwrap beets and rub off skins with a paper towel. Halve and thinly slice.

Meanwhile, coarsely chop remaining 3 beets and place in a large saucepan. Add broth, onion and caraway seeds. Bring to a boil, lower heat and cook at a gentle simmer for 50 minutes, or until broth is deeply colored and beets are very tender. Strain broth and discard solids. Wipe out the pan, then return broth to the pan.

Add reserved sliced beets to the pan and stir in vinegar, salt and sugar. Reheat if necessary and serve sprinkled with dill and chives.

Recipe from: https://www.wholefoodsmarket.com/recipe/polish-style-beet-soup?crlt_pid=camp.PvnOkOZ28tNS

Veggie of the Week: Beet pt. 4

Preparation and Serving:
– Beet greens should be washed thoroughly in running water and rinsed in order to remove soil, dirt, and insecticide residue
– Beetroot should be gently scrubbed and washed under running water, then the outer layer should be peeled off
– Can be grilled, boiled, roasted, steamed, eaten raw, added to salad, pickled
– Beet greens can be boiled or steamed and are similar to spinach

Dark Chocolate Beet Brownies

Dark Chocolate Beet Brownies
Makes 9×13 baking pan of brownies

2 large beets, peeled
3 large eggs
2/3 cup brown sugar
2/3 cup sugar
1/2 cup oil
2 tsp vanilla extract
1 1/4 cup cocoa powder
3/4 cup all purpose flour
1 tsp baking powder
1/2 tsp salt
1 cup chocolate chips, at least 60% cacao

1. Preheat oven to 350 degrees.
2. In a medium saucepan, cover the beets with water by an inch.
3. Place the pot over medium high heat and bring the water to a boil.
4. Reduce the heat to medium and simmer the beets until they are soft enough to easily be pierced through the center with a knife, about 25 minutes.
5. Drain the beets and puree them. You may need to add a tablespoon or two of water to the beets to get them to puree smoothly, add only what you need.
6. Set the beet puree aside to cool.
7. In a large bowl whisk together the eggs, oil, and sugars.
8. Add the vanilla extract and beet puree and whisk to fully combine.
9. Mix the flour, cocoa powder, baking powder and salt into the wet ingredients.
10. Stir in the chocolate chips.
11. Pour the batter into a 9×13 inch baking pan that has been sprayed with cooking spray or lined with foil or parchment.
12. Bake for about 30 minutes or until a toothpick inserted into the center of the brownies comes out clean but still moist.
13. Cool the brownies completely before cutting.
14. Enjoy!

Veggie of the Week: Beet pt. 3

Selection and Storage:
– Beet should be bright, firm, unmarked, have healthy looking leaves, and smooth skin
– Sever green leafy tops from the root vegetable as soon as possible as the leaves rob moisture and nutrition from the root
– Beet greens should be used while fresh
– Beetroot can be kept in the fridge for a few weeks

Beets and Greens Salad

Beets and Greens Salad
Makes 4 servings

3 tbsp red-wine vinegar
2 tsp olive oil
1 tsp Dijon mustard
1 minced garlic clove
1/8 tsp salt
1 large grated beet
2 cups shredded beet greens

1. Whisk vinegar with olive oil, mustard, garlic and salt in a bowl.
2. Stir in grated beet and shredded beet greens.
3. Let stand 10 min before serving.
4. Enjoy!

Veggie of the Week: Beet pt. 2


– Low in calories
– Excellent source of folate aka Vitamin B9 (essential to various bodily functions including synthesizing DNA, repairing DNA, and aiding cell division and growth which is crucial during infancy and pregnancy)
– Good source of manganese (necessary for development, metabolism, and the antioxidant system)
– Beets have a specific colour compound (betanin) which after ingesting can cause urine and/or stool to appear red, but do not be alarmed, it is harmless!


Makes 4 servings

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 cups beef broth, or vegetable broth
1 medium potato, peeled and diced
1/2 teaspoon salt
1/4 teaspoon pepper
**1 1/2 cups steamed cubed beets, 1/2-inch cubes (see instructions below)**
2 teaspoons red-wine vinegar
1/4 cup sour cream
1 tablespoon prepared horseradish
1 tablespoon parsley

**How to Prep and Steam Beets:
1. Trim greens (if any) and root end
2. Peel the skin with a vegetable peeler
3. Cut beets into 1/2- to 1-inch-thick cubes

To steam on the stovetop: Place in a steamer basket over 1 inch of boiling water in a large pot. Cover and steam over high heat until tender, 10 to 15 minutes.

To steam in the microwave: Place in a glass baking dish, add 2 tablespoons water, cover tightly and microwave on High until tender, 8 to 10 minutes. Let stand, covered, for 5 minutes.**

1. Heat oil in a large saucepan over medium heat.
2. Add onion and cook, stirring, until beginning to brown, about 4 minutes.
3. Add broth, potato, salt and pepper; bring to a boil.
4. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes.
5. Add beets and vinegar; return to a boil.
6. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
7. Combine sour cream and horseradish in a small bowl.
8. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.
9. Enjoy!

Veggie of the Week: Beet

– As well as food, beets can be used for food coloring and medicine
– You can eat both the dark red vegetable part and the green leafy part
– Beets are closely related to swiss chard
– Due to food shortages in Europe after World War 1, mangelwurzel disease developed which is a consequence of eating only beets
– Beets can grow to be over a pound if left unharvested, but they lose taste as they grow larger
– There are red, yellow-orange, and white varieties of beet

Roasted Beets and Sauteed Beet Greens

Roasted Beets and Sauteed Beet Greens
Makes 4 servings

1 bunch of beets with greens
1/4 cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
Salt and pepper to taste
1 tablespoon red wine vinegar (optional)

1. Preheat the oven to 350 degrees (175 degrees C).
2. Wash the beets thoroughly, leaving the skins on, and remove the greens.
3. Rinse greens, removing any large stems, and set aside.
4. Place the beets in a small baking dish or roasting pan, and toss with 2 tablespoons of olive oil. If you wish to peel the beets, it is easier to do so once they have been roasted.
5. Cover, and bake for 45 to 60 minutes, or until a knife can slide easily through the largest beet.
6. When the roasted beets are almost done, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat.
7. Add the garlic and onion, and cook for a minute.
8. Tear the beet greens into 2 to 3 inch pieces, and add them to the skillet.
9. Cook and stir until greens are wilted and tender.
10. Season with salt and pepper.
11. Serve the greens as is, and the roasted beets sliced with either red-wine vinegar, or butter and salt and pepper.
12. Enjoy!