Beets yog loaded nrog cov as-ham tseem ceeb xws li magnesium , potassium , thiab folate . Qhov tseeb, ib lub khob ntawm beets muaj 31 milligrams of magnesium, 440 milligrams tus potassium, thiab 148 milligrams folate. Lawv kuj yog ib qhov chaw muaj vitamin C thiab calcium, ntxiv rau kev noj zaub mov noj pabcuam koj nrog fiber ntau tsis ntxiv ntau calorie ntau ntau. Ib khob ntawm beets beets tsuas muaj 60 calorie ntau ntau.
Cov xim liab zoo nkauj kuj yog ib qho ntawm cov tshuaj tua kab mob antioxidants uas yuav muaj kev noj qab haus huv.
Beets tej zaum yuav zoo li boring, tab sis lawv tsis. Cov hauv paus hniav liab ntxim hlub yog cua, me ntsis qab zib thiab yooj yim los npaj. Tshem thiab ua kev zoo siab rau koj ob lub qhov muag ntawm qee qhov kuv nyiam tshaj txoj kev los pab cov beets.
1 - Ib Kab Beet Sab Zaub Thooj Ywg
Koj yuav pom cov beets hauv khw muag khoom noj, ob qho tib si hauv cov khoom tsim tshiab thiab cov kaus poom zaub hauv kaus poom. Xaiv beets uas ruaj nrog nplooj uas tsis saib wilted. Thaum koj mus txog tsev, txiav cov nplooj tawm, tab sis cia li ob ntiv tes ntawm stems.
- Boil ib co dej thiab ntxiv lub beets.
- Noj cov laib kom txog thaum lawv muaj kev sib tw-txog 30 mus rau 45 na this.
- Tua cov qwj hauv qab thiab hauv cov dej txias thiab tshem cov tawv (lawv mam li plam tawm).
- Tawm ntawm cov saum thiab lub tswv yim thiab txiav lub beets rau hauv cubes.
- Sab saum toj siav nrog crumbled feta cheese los yog toss nrog ib tug lite honey mustard hnav khaub ncaws.
Yog tias koj xav tau, koj tuaj yeem ci koj cov qwj hauv 400 degree Fahrenheit cub rau li 45 feeb mus rau ib teev, kom txog thaum uas lawv muaj peev xwm ua kom yooj yim nrog rab riam.
Fresh beets saj qhov zoo tshaj plaws, tab sis nyob kas poom los beets yog ntau yooj yim (thiab tsawg ntxhov). Txhua yam koj yuav tsum tau ua yog qhib lub peev xwm, rhaub kom cov nplooj lwj thiab tej zaum ntxiv ib sprig ntawm mint, los yog koj nyiam tshuaj ntsuab.
2 - Beets nyob rau hauv ib tug zaub xam lav
Beets ntxiv tsw thiab sib sib zog nqus nplua nuj xim liab kom muaj kev noj qab haus huv ntsuab nyias. Thinly hlais ib daim kab xev nrog ib daim ntawv cog lus nrog cov txiv hmab txiv ntoo thiab kua txiv hmab txiv ntoo sib xyaw nrog cov txiv hmab txiv ntoo, ob peb lub ncuav ntawm txiv apples los yog pears, ceev, thiab tangy cheese. Sab saum toj nrog ib lub teeb pom kev zoo lossis koj nyiam vinaigrette.
Raw beets yog zoo thiab crunchy, tab sis, yog hais tias koj xav tau ib softer kev ntxhib los mos, txiav txias beets rau hauv cubes thiab ntxiv rau tej zaub xam lav. Xaus nrog lub teeb pom kev zoo lossis vinaigrette thiab koj muaj qab nyias.
3 - Beets hauv Smoothie los yog Beet Juice
Beets yog cov khoom xyaw zoo meej rau smoothies vim tias lawv ntxiv kev ntxhib los mos thiab zoo noj haus rau tej smoothie tsis muaj ruining txhua cov txiv hmab txiv ntoo tsw. Lawv ua haujlwm zoo tshaj plaws nrog cov txiv hmab txiv ntoo, txiv ntoo, thiab pomegranate vim cov hawj nplua nuj liab ua rau lub ntsej muag zoo nkauj thiab vibrant.
Tab sis, yog tias koj tsis nyob rau hauv smoothies, koj yuav txaus siab rau beet kua txiv , nyob ib leeg los yog blended nrog lwm cov kua txiv hmab txiv ntoo, thiab tau txais tib zoo noj haus.
4 - Beet Pickles
Pickled beets muaj qab zib thiab tangy tsw thiab tuaj yeem muab nrog cov khoom noj rau thaum noj su, raws li tus noj mov ua ntej noj hmo, los yog (kuv nyiam) noj tshais nrog qe thiab smoked salmon. Beet pickles yog yooj yim ua nyob rau hauv tsev thiab lawv kav ntev. Koj tuaj yeem nrhiav tau nyob rau hauv ntau lub khw muag khoom noj thiab cov khw muag tshwj xeeb.
5 - Beets rau ntawm Pizza
Peb hlub pizza, tab sis nws feem ntau muaj calorie ntau ntau thiab tsis zoo rau koj, yog li peb ib txwm nyob rau hauv lub lookout rau cov ntawv kho mob . Ib txoj hauv kev ua kom muaj pizza noj qab haus huv yog txiav rov qab rau cheese thiab ntxiv ntau cov veggies. Tej zaum koj twb nyiam peppers, dos, zaub ntsuab, thiab zaub paj ntsuab, yog li koj mus ua ntej thiab muab cov qos yaj ywm ib zaug. Koj yuav tsis pom beets li toppings ntawm koj nyiam pizza khw, tab sis koj ntxiv tau beets rau txhua lub tsev pizza.
6 - Beet kua zaub
Beet kua zaub yog hearty, noj qab nyob zoo, thiab delicious, thiab nws tsis yooj yim los npaj rau hauv tsev. Roast los yog boil peb beets, tshem tawm cov tawv thiab txiav rau hauv pieces. Muab lub beets nyob rau hauv ib medium-qhov loj qhov saucepan thiab ntxiv ib khob ntawm nyuj los yog zaub Tshuag. Ntxiv peb lub cloves ntawm qej, ib tug nplooj ntoos, thiab ib nrab ib teaspoon ntawm qhuav thyme. Nqa mus rau ib lub boil thiab simmer rau kaum feeb.
Tshem tawm cov kua zaub ntawm lub tshav kub, thiab cia nws txias rau ob peb feeb. Tom qab ntawd lim koj cov kua mis tawm hauv rab. Ntxiv me ntsis ntsev thiab kua txob, thiab me ntsis tshiab qab zib. Pab nrog tshiab qhob cij.
7 - Beets Nrog Cov Qos Yaj Ywm
Ua ib kab muag qos yaj ywm thiab qos yaj ywm nyias los ntawm kev sib xyaw kom txias me nyuam beets thiab txias ua si qos yaj ywm nrog me ntsis txiv roj roj, chives, ntsev, thiab kua txob. Los yog koj muaj peev xwm ntxiv tau txias siav beets rau koj nyiam daim nyias nyias nyias daim ntawv qhia.
Pib nrog txhua tus qos yaj ywm zaub xam lav roj qab (saib cov zes hluav taws xob kom txuag tau ntawm calorie ntau ntau). Txiav tawm ib nrab ntawm qos yaj ywm thiab hloov nrog tib tus nqi ntawm cov me nyuam siav beets los yog beet cubes. Tom qab ntawd mus raws li qhia.
Lwm txoj kev zoo siab rau kev lom zem thiab qos yaj ywm ua ke yog kom ci tau lawv. Siv koj daim ntawv qhia kev nyiam rau cov qos yaj ywm thiab ntxiv ob peb chunks ntawm peeled beets.
8 - Noj cov Beet Zaub
Ntau tshaj tej zaum, thaum koj yuav tshiab beets lawv mam li tseem muaj lawv loj zoo nkauj yoojyim txuas. Tsis txhob muab pov tseg-cov zaub ntsuab tseem muaj ntau dua li cov hauv paus hniav. Ib khob ntawm cov nqaij npauj siav muaj 4 grams fiber, 36 milligram vitamin C, muaj ntau tshaj 11,000 thoob ntiaj teb hauv cov vitamin A, thiab muaj li ntawm 700 micrograms cov vitamin K. Muaj tseem muaj 160 milligram calcium thiab 98 milligrams magnesium. Tias 's ib qho profile zoo noj haus, txoj cai muaj.
Beet zaub yuav ua tau siav thiab ua haujlwm xws li lwm cov zaub xws li zaub ntsuab, kale, thiab Swiss chard. Tab sis, nco ntsoov ntxuav lawv kom huv si kom tau txais tej av uas tej zaum yuav nyob rau nplooj. Tsis muaj dab tsi ua rau lub qhov ncauj yummy ntawm beet zaub sai dua li crunching on grit.
9 - Sim Golden Cov Qub
Yog hais tias koj yeej muaj hmoo koj yuav tau nrhiav ib co golden beets ntawm lub khw muag khoom noj los yog lub khw muag zaub ua lag luam. Lawv tsuas yog li delicious li liab beets thiab lawv cov xim golden yog li nplua nuj.
Siv golden beets nyob rau hauv tej daim ntawv qhia txhua daim ntawv qhia niaj hnub, los yog ua ib tug yooj yim zaub xam lav nrog kub beet slices, mozzarella cheese nrog me ntsis balsamic vinegar thiab tws basil.
Qhov chaw:
Tebchaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Liaj Ua Teb Hauv Kev Pab Cuam Tshaj Tawm Lub Tebchaws Asmeskas Cov Ntaub Ntawv Tso Cai 28. "Cov Ntaub Ntawv Qhia Tau: 11087, Beet greens, siav, khib nyiab, dej qab, tsis ntsev." Tau Lub Tsib Hlis 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2868.
Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Kev Tshawb Fawb Tebchaws Siv Kev Tshawb Fawb Cov Ntaub Ntawv Nom Tswv Siv Kev Tshawb Fawb 28. "Cov Ntaub Ntawv Qhia Tshaj: 11080, Beets, raw." Tau Lub Tsib Hlis 30, 2016. https://ndb.nal.usda.gov/ndb/foods/show/2863.