At NOURISH, we believe that every meal is an opportunity to celebrate our community’s health and heritage. As we prepare for our first large-scale bulk distribution of fresh produce in St. Paul, we are particularly excited about a vegetable that often gets overlooked in the produce aisle: the humble, vibrant beet.
Whether you grew up eating them pickled, roasted, or in a traditional stew, beets are a powerhouse of nutrition that can transform your well-being. We know that for many of our neighbors: especially within our Hispanic, Black, Asian, and African communities: finding healthy food in St. Paul that feels familiar and affordable is a top priority. That is why we are highlighting the beet this month!
In this guide, we’ll share why these earthy gems are so good for you and how you can prepare them using simple, delicious recipes that honor a variety of cultural traditions.
The Science of the Beet: Why Your Body Loves Them
Beets are more than just a pop of color on your plate; they are a concentrated source of vitamins and minerals. When you visit our food shelf in St. Paul or one of our fresh markets, grabbing a bunch of beets is one of the best things you can do for your heart and your energy levels.
Heart Health and Blood Pressure
Beets are famously rich in nitrates. When you eat them, your body converts these nitrates into nitric oxide, which helps relax and widen your blood vessels. This process is essential for lowering blood pressure and improving overall circulation. For our elders: including those who join us for our Senior Power Hour: maintaining heart health through natural, whole foods is a vital step in staying active and vibrant.
Brain Power and Stamina
The same blood-flow benefits that help your heart also support your brain. Improved circulation means more oxygen reaches your brain, which can help with memory and focus. Additionally, beets are known to improve athletic performance. If you have a busy day of work or are looking after grandchildren, the natural sugars and nitrates in beets provide a steady stream of energy without the crash.
Digestive Health
With about 3.8 grams of fiber per cup, beets are excellent for your digestion. High-fiber diets help keep your gut healthy and your blood sugar stable. Beets also contain betalains, which are powerful antioxidants that give beets their deep red color. These compounds have anti-inflammatory properties, helping your body fight off daily stress and stay resilient.
Note: Don’t be surprised if your bathroom habits look a little different (pink or red) after eating beets: this is completely normal and harmless!
Don’t Toss the Tops! Using the Whole Plant
When you pick up your produce, you’ll notice that our beets often come with their lush green leaves still attached. In many cultures, these greens are just as prized as the root itself. Beet greens are fully edible and packed with Vitamin A, Vitamin C, and iron.
Instead of throwing them away, try sautéing them just like you would spinach or collard greens. A little bit of garlic, a splash of oil, and a pinch of salt are all you need to turn the tops into a nutritious side dish. This zero-waste approach ensures you get every bit of nutrition from the community gardens in St. Paul, MN, and our local farm partners.
Easy Beet Recipes for Every Kitchen
We want everyone to feel confident in the kitchen. Here are four simple ways to prepare beets that reflect the diverse flavors of our neighborhood.
1. Mexican-Style Beet and Orange Salad (Ensalada de Betabel)
This is a refreshing, bright dish that is common in many Hispanic households. The vitamin C in the oranges actually helps your body absorb the iron found in the beets!
- What you need: 3-4 cooked beets (boiled or roasted), 2 oranges, 1/2 red onion (thinly sliced), and fresh cilantro.
- The Dressing: A squeeze of lime juice, a splash of olive oil, and a pinch of salt and dried oregano.
- How to do it: Slice the beets and oranges into rounds or segments. Toss them with the onion and cilantro, drizzle the dressing over the top, and serve chilled.
2. Ethiopian-Style Beet and Potato Salad (Salata)
In East African cuisine, beets and potatoes are often paired together for a satisfying, earthy salad that goes perfectly with flatbreads.
- What you need: 2 large beets, 2 potatoes, 1 small red onion, and a green chili (like a jalapeño) for a little kick.
- How to do it: Boil the beets and potatoes separately until they are tender. Once cooled, peel and dice them into cubes. Mix with sliced onions and chili. Dress with lemon juice, oil, salt, and pepper. This salad is simple but incredibly flavorful.
3. The “Pink Power” Smoothie
If you have children or are looking for a quick breakfast, a beet smoothie is a fantastic way to hide extra nutrients in a sweet treat.
- What you need: 1 small raw beet (peeled and grated or diced), 1 apple, 1 banana, and a cup of water or milk.
- How to do it: Simply blend all the ingredients together until smooth. The apple and banana provide enough sweetness to balance the earthy flavor of the beet, resulting in a beautiful, magenta-colored drink that kids love.
4. Simple Roasted Beets
This is the most versatile way to cook beets. Once roasted, you can keep them in the fridge for several days to add to any meal.
- The Method: Preheat your oven to 400°F. Trim the greens off (save them for later!). Wash the beet roots and wrap them individually in aluminum foil. Place them on a baking sheet and roast for about 45-60 minutes, or until a fork easily slides into the center.
- The Secret: Once they are cool enough to touch, the skins will slide right off with a little pressure from your thumb. No peeling required!
Your Community, Your Choice
At NOURISH, we believe in a client-choice model. This means that when you visit us, you aren’t just handed a pre-packed bag. You get to walk through our market-style setup and choose the foods that make sense for your family and your culture.
We understand that facing food insecurity can be a stressful and stigmatizing experience. Our goal is to change that. Whether you are coming to us for the first time or you are a regular volunteer, you will always be met with a friendly face and a supportive environment. We are proud to serve the St. Paul community, providing not just food, but a sense of belonging and dignity.
Our work is made possible through the support of our partners and neighbors who volunteer their time to ensure that healthy, culturally relevant food is accessible to everyone.
Come See Us at the Distribution!
We invite you to join us at our upcoming bulk produce distribution. It’s a wonderful opportunity to stock up on fresh vegetables, connect with neighbors, and learn more about who we are and what we do.
If you’ve never tried beets before, let this be the week you give them a chance. Grab a bunch, try one of the recipes above, and let us know what you think! We are here to support you with nutrition education, cooking tips, and a helping hand whenever you need it.
At NOURISH, we believe that access to fresh, healthy food is a fundamental right. We are dedicated to serving our St. Paul neighbors with love, respect, and dignity, ensuring that everyone in our community has the opportunity to thrive.