Incorporating beet greens into your diet is an easy and delicious way to boost your nutritional intake. With their rich array of vitamins, minerals, and antioxidants, they are an excellent addition to your meals. By making beet green pesto, you reduce food waste and create a delightful condiment that enhances the flavor and nutrition of countless dishes. So next time you prepare beets, remember to savor their greens!
Beet greens, the leafy tops of beets, are surprisingly nutrient-dense. Here are some of their remarkable health benefits:
1. **Rich in Vitamins and Minerals**: Beet greens are a fantastic source of vitamins A, C, and K. Vitamin A is crucial for eye health, while vitamin C aids in immune function and skin health. Vitamin K is essential for blood clotting and bone health. Additionally, beet greens provide notable amounts of magnesium, potassium, and iron.
2. **High in Antioxidants**: The vibrant green color of beet greens signifies the presence of antioxidants, such as polyphenols and flavonoids, which help neutralize harmful free radicals in the body, reducing inflammation and potentially lowering the risk of chronic diseases.
3. **Fiber-Rich**: Like many leafy greens, beet greens are an excellent source of dietary fiber, which is vital for digestive health. Eating fiber-rich foods can help regulate blood sugar levels, lower cholesterol, and promote satiety.
4. **Support Heart Health**: The high potassium content in beet greens helps regulate blood pressure, while the nitrates found in beets themselves can contribute to improved cardiovascular health. Combining the benefits of both can support overall heart wellness.
5. **Enhance Bone Health**: Thanks to their vitamin K content, beet greens contribute to maintaining bone density and reducing the risk of osteoporosis.
6. **Beneficial for Pregnant Women**: Beet greens offer essential nutrients that are especially beneficial for pregnant women. They are rich in folate, a vital B vitamin that supports fetal growth and development. Additionally, the iron and calcium found in beet greens can aid in preventing anemia and promote healthy bone development in both the mother and baby.
Beet green pesto can be used in numerous creative ways:
– **Pasta Sauce**: Toss cooked pasta with beet green pesto for a quick and tasty meal.
– **Pizza Topper**: Spread pesto on pizza dough before adding toppings for an extra layer of flavor.
– **Sandwich Spread**: Use it as a flavorful spread on sandwiches or wraps.
– **Dip**: Serve it as a dip with fresh vegetables or crackers.
Beet Green Pesto
Equipment
- food processer
Ingredients
- 4-6 cups Beet green tops and stems roughly chopped
- 1 Lemon, the juice and zest
- 1/2 cup Parmesian cheese
- 3-5 Cloves garlic smashed
- 1/2 tsp Sea salt
- 1/2 cup Nuts or seeds walnuts, pistachios, pumpkin seeds, macadamia nuts, pine nuts
- Extra virgine olive oin This could be 1/4 to 1/2 cup, just use until the desired consistancy.
Instructions
- Toss the greens, walnuts, grated Parmesan cheese, garlic cloves, lemon juice salt and zest in a blender or food processor. Blend them all together until everything is chopped up.
- With the blender or food processor running, slowly pour in the olive oil until the sauce is smooth.
- Use right away or store in the fridge in an air tight container. Or store in the freezer for later use.
- Add to pizza sauce, use as a pizza topper, add to sandwiches, use in eggs, add to tomato sauce, in pasta dishes. You can use it just like you use basil pesto.