food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy


Send this page to a friend...
Printer friendly version
return to recipes

Marinated Beets

Beets are such a good source of colorful anti oxidants that are needed for good health. This recipe gives you an easy way to prepare them that is great tasting, and will complement many meals, so you can enjoy them often.

Marinated Beets Prep and Cook Time: 40 minutes

Ingredients:
4 medium beets, about 3" in diameter
1 TBS extra virgin olive oil
1 TBS balsamic vinegar
1 TBS fresh minced chives
salt and cracked black pepper to taste

Directions:


  1. Bring medium sized pot of salted water to a boil. Wash and place whole, unpeeled beets with 1 inch of the stem and roots intact into boiling water. Cook until you can insert a thin-bladed knife easily into center, about 30 minutes.
  2. Remove beets from water and allow them to cool. If you let them cool naturally, remove them from the water while they are still a little crisp inside, as they will continue to cook as they cool down.
  3. Peel and either slice or cut into chunks. Toss with rest of ingredients. Let them marinate for at least 15 minutes for fuller taste.

    Serves 4

Healthy Cooking Tips: If you have time to plan ahead this recipe actually tastes better the longer it marinates. The beets will soak up some of the marinade, so you might want to add a little more after they sit for awhile.


Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Marinated Beets
1.00 serving
56.61 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
folate 42.36 mcg 10.6 3.4 very good
manganese 0.17 mg 8.5 2.7 good
sodium 143.53 mg 6.0 1.9 good
vitamin K 4.28 mcg 5.3 1.7 good
vitamin C 3.13 mg 5.2 1.7 good
potassium 162.16 mg 4.6 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Marinated Beets

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

This page was updated on: 2002-09-27 13:24:20


For education only, consult a healthcare practitioner for any health problems.


home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002 The George Mateljan Foundation