What Is The Healthiest Way To Eat Beet Greens?

The healthiest way to eat beet greens is to lightly steam or sauté them to retain their nutrients, and then incorporate them into salads, smoothies, or stir-fries.

People are constantly on the lookout for the healthiest ways to fuel their bodies, and beet greens have become an increasingly popular choice. But what is the best way to consume these vibrant leafy greens to ensure optimal nutrition? Nutritionist Sarah B.

Krieger, renowned for her expertise in dietary science, has sparked a debate surrounding the health benefits of beet greens. In a recent presentation to the Academy of Nutrition and Dietetics, Krieger challenged the traditional methods of preparing and cooking beet greens. She suggests that the conventional approach may not be as nutritious as some may believe. In this article, we will delve into the controversy and explore the healthiest ways to enjoy the incredible benefits of beet greens.

Key Insights

Eating beet greens raw or lightly steamed ensures maximum nutrient retention, as heat can destroy some of the vitamins and minerals.

Pairing beet greens with a source of fat, like avocado or olive oil, can increase the absorption of fat-soluble vitamins present in the greens.

Including beet greens in a balanced diet can provide various health benefits, including improved digestion, reduced inflammation, and enhanced cardiovascular health.

What Is The Healthiest Way To Eat Beet Greens?

Selecting and Preparing Beet Greens

In terms of enjoying the health benefits of beet greens, it is important to select and prepare them properly. Follow these steps to ensure you choose the freshest greens and prepare them in the healthiest way:

1. Choosing fresh and vibrant beet greens from the market

When selecting beet greens, look for fresh and vibrant leaves. Choose greens with crisp stems and no signs of wilting or yellowing. This indicates their freshness and nutritional value.

2. Washing and removing dirt and debris from the greens

Before cooking, it is essential to thoroughly wash the beet greens to remove any dirt or debris. Start by separating the leaves from the stems. Rinse them under cold water, gently rubbing the leaves to remove dirt or sand particles. Pat them dry using a clean kitchen towel or paper towels.

3. Separating the beet greens from the beetroot

Once the beet greens are washed and dried, it is time to separate them from the beetroot. Hold the stem of the green and gently twist it to detach the leaves from the root. You can save the beetroot for other recipes, as it offers its own nutritional benefits.

If you are looking for recipe ideas, consider sautéing the beet greens with garlic and olive oil, or adding them to salads for a nutritious boost. Including beet greens in your meals is a great way to promote overall health and well-being.

 Expert Tips: Choose fresh beet greens with crisp stems. Thoroughly wash them to remove dirt. Separate from the beetroot before cooking. 

Cooking Methods for Beet Greens

1. Steaming beet greens to retain maximum nutrients

Steaming is a healthy way to cook beet greens because it preserves their nutritional value. It also helps maintain their vibrant color and delicate texture. To steam beet greens, follow these tips:

  • Thoroughly wash the beet greens to remove any dirt or debris.
  • Cut the leaves into manageable pieces.
  • Place a steamer basket over boiling water and add the beet greens.
  • Cover and steam for about 3-5 minutes until the greens are tender.
  • Once done, remove from heat and season with a sprinkle of salt and pepper, or your favorite herbs.

2. Sautéing beet greens for a flavorful option

Sautéing beet greens is a delicious way to enjoy their earthy flavor and tender texture. This cooking method adds richness and depth to the greens, making them a flavorful addition to any meal. Follow these steps to enhance the flavor of sautéed beet greens:

  • Heat a tablespoon of olive oil or butter in a skillet over medium heat.
  • Add the beet greens and sauté for a few minutes until wilted.
  • Season with your choice of herbs and spices, such as garlic, thyme, or red pepper flakes.
  • Cook for another minute or two, stirring occasionally.
  • Remove from heat and serve as a nutritious side dish or incorporate them into recipes like omelets or pasta dishes.

3. Boiling beet greens for a quick and easy preparation

Boiling beet greens is a quick and easy cooking method, perfect for those who prefer a fuss-free approach. Although boiling may cause some nutrient loss, it remains a convenient option when time is limited. Follow these steps to reduce nutrient loss At the same time boiling beet greens:

  • Bring a pot of water to a boil.
  • Add the beet greens and cook for about 3-5 minutes until tender.
  • Drain the greens and immediately transfer them to a bowl of ice water to stop the cooking process.
  • Once cooled, squeeze out any excess water and season with salt, pepper, or a splash of lemon juice.
  • Use boiled beet greens in salads, soups, or as a side dish.
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Method Advantages Disadvantages
Steaming Retains maximum nutrients, vibrant color, and delicate texture Requires a steamer basket
Sautéing Enhances flavor, adds richness and depth Requires additional oil or butter
Boiling Quick and easy May cause some nutrient loss

Nutritional Benefits of Beet Greens

1. High in Vitamins and Minerals

Beet greens are packed with essential vitamins and minerals that are important for overall health. They provide the following key nutrients:

  • Vitamin A: Beet greens are a great source of vitamin A, which helps with vision, immune function, and cell growth.
  • Vitamin C: These greens are rich in vitamin C, an antioxidant that supports the immune system, collagen production, and iron absorption.
  • Vitamin K: Beet greens are an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health.
  • Iron: Iron is essential for oxygen transport and energy production, and beet greens provide a significant amount of it.
  • Calcium: Calcium is vital for strong bones and teeth, and beet greens offer a good amount of this mineral.

2. Rich in Antioxidants, Promoting Overall Health

Antioxidants are compounds that protect cells from damage caused by free radicals. Beet greens are abundant in antioxidants, including:

  • Flavonoids: These plant compounds have antioxidant and anti-inflammatory properties, reducing the risk of heart disease and certain cancers.
  • Carotenoids: Beet greens contain carotenoids like beta-carotene, lutein, and zeaxanthin, which support eye health and may reduce the risk of age-related macular degeneration.
  • Phytonutrients: These natural chemicals in beet greens have been linked to various health benefits, such as reducing inflammation and boosting immune function.
Nutrient-Rich Beet Greens: A Source of Vital Vitamins, Minerals, and Antioxidants

Healthiest Ways to Incorporate Beet Greens into Different Dishes

1. Adding Beet Greens to Salads for a Fresh and Nutritious Boost

Adding beet greens to salads is a great way to incorporate them into your diet Whilst enjoying their fresh and nutritious benefits. Here are some tips for preparing and pairing beet greens with complementary ingredients:

  • Choose fresh and vibrant beet greens: Look for crisp beet greens with vibrant colors and no signs of wilting.
  • Wash and dry thoroughly: Rinse the beet greens under cold water to remove any dirt or debris. Pat them dry with a clean towel or use a salad spinner to ensure they are completely dry before adding them to your salad.
  • Combine with other greens: Mix beet greens with spinach, arugula, or romaine lettuce for a variety of flavors and textures.
  • Add complementary ingredients: Enhance the taste and nutritional value of your salad by adding sliced avocados, cherry tomatoes, crumbled feta cheese, or toasted nuts.

2. Using Beet Greens in Smoothies for a Nutrient-Packed Drink

Incorporating beet greens into your smoothies is a creative way to enjoy their nutrient-packed goodness. Here are some delicious smoothie recipes that incorporate beet greens:

  • Green Energy Blast: Blend beet greens with spinach, kale, banana, pineapple, and coconut water for a refreshing and energizing smoothie.
  • Berry Beet Bliss: Combine beet greens with mixed berries, Greek yogurt, almond milk, and a drizzle of honey for a sweet and tangy smoothie.
  • Tropical Green Delight: Blend beet greens with mango, pineapple, coconut milk, and a squeeze of lime juice for a tropical twist.

3. Including Beet Greens in Stir-Fries for Added Texture and Flavor

Adding beet greens to stir-fries can elevate the dish with their unique texture and earthy flavor. Here are some tips for stir-frying beet greens to perfection:

  • Separate the stems and leaves: Cut the beet greens into separate parts, as the stems may take longer to cook than the leaves.
  • Stir-fry the stems first: Start by stir-frying the beet green stems with some garlic and oil until they become tender.
  • Add the leaves: Once the stems are partially cooked, add the beet green leaves and continue stir-frying until they wilt.
  • Season to taste: Season the stir-fried beet greens with soy sauce, sesame oil, or your favorite spices to enhance their flavor.
Extra Tips:
– Don’t be afraid to experiment with different combinations of ingredients in your beet green salads for added variety.
– Freeze leftover beet greens to use in future smoothies or stir-fries for a quick and convenient source of nutrients.
– Consider blanching or steaming beet greens before adding them to stir-fries to soften their texture and reduce bitterness.

Storing and Preserving Beet Greens

1. Properly Storing Beet Greens to Maintain Freshness

To maintain the nutritional value of beet greens and keep them fresh, it is important to store them properly. Follow these techniques to ensure longer freshness:

  • Technique 1: Remove any rubber bands or ties from the bunch of beet greens to prevent moisture buildup and spoilage.
  • Technique 2: Rinse the beet greens thoroughly under cold water to remove dirt and debris. Gently pat them dry with a clean towel or use a salad spinner to remove excess moisture.
  • Technique 3: Loosely wrap the beet greens in a damp paper towel to retain moisture. Place them in a perforated plastic bag or airtight container.
  • Technique 4: Store the beet greens in the vegetable drawer of the refrigerator. The cool temperature and high humidity will help maintain their freshness.

2. Freezing Beet Greens for Future Use

If you have an abundance of beet greens and want to enjoy their nutritional benefits later, freezing is a great option. Follow these steps to freeze and thaw beet greens without compromising their quality:

  1. Step 1: Blanch the beet greens by boiling a large pot of water and adding the greens. Let them blanch for about 2 minutes, then transfer them to an ice bath to stop the cooking process.
  2. Step 2: After the beet greens have cooled, drain them thoroughly and remove excess moisture by patting them dry with a clean towel.
  3. Step 3: Divide the beet greens into portion sizes typically used in recipes. Place them in freezer-safe bags or containers, removing as much air as possible before sealing.
  4. Step 4: Label the bags or containers with the date and contents, then freeze them.
  5. Step 5: When you’re ready to use the frozen beet greens, thaw them in the refrigerator overnight or defrost them in the microwave on a low setting.


Beet greens are a highly nutritious and versatile addition to a healthy diet. They are packed with essential vitamins, minerals, and antioxidants that promote overall well-being.

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Whether sautéed, steamed, or added to salads and smoothies, beet greens offer a delicious and nutritious way to enhance your meals. Through convergence beet greens into your diet, you can reap the numerous health benefits they provide, including improved digestion, strengthened immune system, and enhanced brain function. So, don’t forget to make beet greens a regular part of your culinary repertoire for a nourishing and flavorful eating experience.

Frequently Asked Questions about the Healthiest Way to Eat Beet Greens

FAQ 1: Can I eat beet greens raw?

Yes, you can eat beet greens raw. They are safe and nutritious to consume in their raw form. In contrast, some people find the taste and texture more enjoyable when cooked.

FAQ 2: How long do beet greens stay fresh in the refrigerator?

Beet greens can stay fresh in the refrigerator for up to 3-5 days. To extend their freshness, store them unwashed in a plastic bag with some air holes to allow proper airflow.

FAQ 3: Can I use beet greens in juicing?

Absolutely! Beet greens are a great addition to your juicing routine. They are packed with vitamins, minerals, and antioxidants that can boost the nutritional value of your juice.

FAQ 4: Are beet greens safe to eat for everyone?

At the same time beet greens are generally safe to eat for most people, some individuals may experience an allergic reaction or digestive discomfort. If you have any known allergies or medical conditions, it is advisable to consult a healthcare professional before including beet greens in your diet.

FAQ 5: Can I cook beet greens with the beetroot?

Yes, you can cook beet greens with the beetroot. Beet greens and beetroot complement each other well and can be cooked together in various dishes such as stir-fries, soups, or sautés. Cooking them together allows you to enjoy the health benefits of both the greens and the root vegetable.

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