Canned beets are a versatile and nutritious ingredient that can add a burst of flavor and color to various dishes. While they may not be as widely used as other canned vegetables, beets are a treasure trove of culinary possibilities. In this article, we’ll explore the different ways you can incorporate canned beets into your meals, from classic pairings to innovative recipes.
Classic Pairings for Canned Beets
Canned beets are a staple in many cuisines, particularly in Eastern European and Middle Eastern cooking. Here are some classic pairings that showcase the natural sweetness and earthy flavor of beets:
Beets and Goat Cheese
A match made in heaven, beets and goat cheese are a classic combination that’s both simple and elegant. The creamy texture of goat cheese complements the sweet, earthy flavor of beets, making it a perfect pairing for salads, sandwiches, and appetizers.
Beet and Goat Cheese Salad
- 1 can of beets, drained and sliced
- 1/2 cup of crumbled goat cheese
- 1/4 cup of chopped walnuts
- 1/4 cup of mixed greens
- 1 tablespoon of balsamic vinaigrette
Combine the sliced beets, crumbled goat cheese, chopped walnuts, and mixed greens in a bowl. Drizzle with balsamic vinaigrette and serve as a side dish or light lunch.
Beets and Grilled Meats
Beets pair perfectly with grilled meats, particularly lamb, beef, and chicken. The sweetness of the beets complements the smoky flavor of the grilled meats, making it a perfect combination for summer barbecues.
Grilled Lamb Chops with Beet Salsa
- 1 can of beets, drained and diced
- 1/4 cup of chopped red onion
- 1/4 cup of chopped fresh parsley
- 2 tablespoons of lemon juice
- 1 teaspoon of olive oil
- Salt and pepper to taste
- 4 lamb chops
Combine the diced beets, chopped red onion, chopped parsley, lemon juice, and olive oil in a bowl. Season with salt and pepper to taste. Grill the lamb chops and serve with the beet salsa.
Innovative Recipes for Canned Beets
While classic pairings are delicious, canned beets can also be used in innovative recipes that showcase their versatility. Here are some ideas to get you started:
Beet Hummus
Yes, you can make hummus with canned beets! The sweetness of the beets adds a unique twist to the classic chickpea dip.
Beet Hummus Recipe
- 1 can of beets, drained and pureed
- 1 cup of chickpeas
- 1/4 cup of tahini
- 1/4 cup of lemon juice
- 2 cloves of garlic, minced
- 1/2 teaspoon of salt
- 3 tablespoons of olive oil
Combine the pureed beets, chickpeas, tahini, lemon juice, garlic, and salt in a blender. Blend until smooth and creamy. Drizzle with olive oil and serve with pita chips or vegetables.
Beet and Chocolate Cake
Beets and chocolate may seem like an unlikely pairing, but trust us, it’s a game-changer. The sweetness of the beets complements the richness of the chocolate, making it a perfect combination for cakes and brownies.
Beet and Chocolate Cake Recipe
- 1 can of beets, drained and pureed
- 1 cup of all-purpose flour
- 1 cup of granulated sugar
- 1/2 cup of unsweetened cocoa powder
- 1 teaspoon of baking powder
- 1/2 teaspoon of salt
- 1/2 cup of unsalted butter, softened
- 2 large eggs
- 1 teaspoon of vanilla extract
Combine the pureed beets, flour, sugar, cocoa powder, baking powder, and salt in a bowl. Add the softened butter, eggs, and vanilla extract. Mix until smooth and creamy. Pour into a greased cake pan and bake until done.
Health Benefits of Canned Beets
Canned beets are not only delicious, but they’re also packed with nutrients and antioxidants. Here are some of the key health benefits of canned beets:
Rich in Antioxidants
Beets are rich in antioxidants, particularly betalains, which have been shown to have anti-inflammatory properties. Antioxidants help protect the body against free radicals, which can cause cell damage and lead to chronic diseases.
Supports Heart Health
Beets are a rich source of fiber, potassium, and folate, which can help support heart health. The fiber in beets can help lower cholesterol levels, while the potassium can help lower blood pressure.
May Help Reduce Cancer Risk
The antioxidants and fiber in beets may help reduce the risk of certain cancers, particularly colon and stomach cancer. The fiber in beets can help promote regular bowel movements, which can help reduce the risk of colon cancer.
Conclusion
Canned beets are a versatile and nutritious ingredient that can add a burst of flavor and color to various dishes. From classic pairings to innovative recipes, canned beets can be used in a variety of ways to create delicious and healthy meals. With their rich antioxidant content and potential health benefits, canned beets are a great addition to any diet. So next time you’re at the grocery store, be sure to pick up a can of beets and start exploring the delicious possibilities!
What are the nutritional benefits of canned beets?
Canned beets are a nutrient-rich food that offers numerous health benefits. They are an excellent source of fiber, vitamins A and C, potassium, and folate. Beets are also rich in antioxidants and contain a unique antioxidant called betalain, which has been shown to have anti-inflammatory properties. Additionally, beets are low in calories and contain no fat, making them an excellent addition to a weight management diet.
The canning process helps preserve the nutritional value of beets, and they can be just as nutritious as fresh beets. However, it’s essential to choose canned beets that are low in sodium and without added sugars. Look for brands that use a low-sodium brine or no salt added to ensure you’re getting the most nutritional benefits from your canned beets.
How do I store canned beets to maintain their quality?
Canned beets can be stored for up to 2 years if kept in a cool, dry place. It’s essential to store them away from direct sunlight and heat sources, as this can cause the cans to degrade and affect the quality of the beets. You should also check the cans regularly for any signs of damage or rust, as this can compromise the safety of the beets.
Once opened, canned beets should be stored in the refrigerator and consumed within a few days. You can transfer the beets to an airtight container and keep them refrigerated at a temperature of 40°F (4°C) or below. If you don’t plan to use the beets immediately, you can also freeze them for later use. Simply transfer the beets to an airtight container or freezer bag and store them in the freezer at 0°F (-18°C) or below.
Can I use canned beets in place of fresh beets in recipes?
In many cases, canned beets can be used as a substitute for fresh beets in recipes. However, keep in mind that canned beets are typically softer and more prone to breaking down than fresh beets. This can affect the texture and appearance of the final dish. If you’re looking for a similar texture to fresh beets, you may want to consider using pickled beets or roasted beets instead.
That being said, canned beets can be a convenient and delicious addition to many recipes. They’re perfect for adding to soups, stews, salads, and side dishes. You can also use them as a topping for sandwiches or as a side dish on their own. When using canned beets in place of fresh beets, simply drain the liquid and rinse the beets with water before using them in your recipe.
How do I cook with canned beets?
Canned beets are pre-cooked, so they can be used straight from the can in many recipes. However, you can also heat them up or cook them further to enhance their flavor and texture. To heat up canned beets, simply place them in a saucepan with a little water or broth and heat them over low heat until warmed through.
You can also roast canned beets in the oven to bring out their natural sweetness. Simply place the beets on a baking sheet, drizzle with olive oil, and roast at 425°F (220°C) for about 20-25 minutes, or until tender and caramelized. You can also add aromatics like garlic and thyme to the beets for extra flavor.
Can I make pickled beets using canned beets?
Yes, you can make pickled beets using canned beets. While fresh beets are typically used for pickling, canned beets can be used as a substitute in a pinch. To make pickled beets, simply slice the canned beets thinly and soak them in a brine made with vinegar, sugar, and spices.
The key to making great pickled beets is to use a flavorful brine that complements the natural sweetness of the beets. You can use a variety of spices and seasonings, such as mustard seeds, coriander seeds, and dill, to create a unique flavor profile. Simply combine the sliced beets with the brine in a jar and refrigerate for at least 24 hours before serving.
Are canned beets safe to eat?
Canned beets are safe to eat as long as they are stored and handled properly. The canning process involves heating the beets to a high temperature to kill off any bacteria and create a vacuum seal. This process ensures that the beets are sterile and safe to eat.
However, it’s essential to check the cans regularly for any signs of damage or rust, as this can compromise the safety of the beets. You should also always check the expiration date on the can and follow proper food safety guidelines when handling and storing the beets. If you notice any signs of spoilage, such as an off smell or slimy texture, discard the beets immediately.
Can I grow my own beets and can them at home?
Yes, you can grow your own beets and can them at home. Beets are a relatively easy crop to grow, and canning is a great way to preserve them for later use. To can beets at home, you’ll need a pressure canner and a recipe that follows safe canning guidelines.
It’s essential to follow safe canning practices to ensure that your beets are properly sterilized and sealed to prevent spoilage. You can find many resources online that provide guidance on canning beets, including recipes and step-by-step instructions. With a little practice and patience, you can enjoy your homegrown beets year-round.