Beets have a reputation. Earthy. Stain-your-cutting-board pink. The vegetable that sat lonely in the fridge until it wrinkled. Skip them, though, and you're missing one of Alberta's best cold-weather roots: sweet when roasted, sturdy in soup, and bright enough to wake up a beige November plate.
Canada's Food Guide encourages filling half your plate with vegetables and fruits, and choosing a mix of colours. Harvard's Nutrition Source agrees: variety matters as much as quantity. Beets bring that deep red colour that makes a weeknight dinner look intentional.
Why beets earn a spot in the basket
- Colour counts. Harvard's Nutrition Source suggests aiming for red fruits and vegetables among your daily mix. That ruby colour is part of what makes beets stand out on a plate of roasted roots.
- Fibre helpers. Like other vegetables, beets contribute fibre. USDA FoodData Central lists nutrient values for raw and cooked beets if you like the numbers; whole vegetables beat juice most days.
- They store like champs. Canada's Food Guide groups carrots, beets and radishes together: remove the leafy tops, and keep the roots cold. Done right, they last well past a busy week.
- Root-to-leaf eating. If greens are attached, don't toss them. Wash well and cook them like spinach or Swiss chard for an almost-free extra side.
How to pick good beets
Look for firm, heavy roots with smooth skin and no soft spots. Similar sizes cook more evenly. Small-to-medium beets tend to be sweeter and less woody than oversized ones.
How to store them (and stop the pink fridge drama)
- Canada's Food Guide says to remove leafy tops before storing roots, because the greens spoil faster and pull moisture from the beet.
- Keep beets unwashed in the fridge's high-humidity crisper until you're ready to cook.
- Store greens separately in a breathable bag and use them within a few days.
Love Food Hate Waste Canada notes beets keep about one to two weeks in the fridge when stored well — handy for November meal planning.
Four easy ways to cook them
1. Roast for caramelized sweetness
Wrap whole scrubbed beets in foil, or cube peeled beets and toss with olive oil. Roast at 400°F (200°C) until tender. Canada's Food Guide recommends roasting, and olive oil plus herbs keep flavour bright without heavy sauces.
2. Boil or steam, then chill
Simmer until tender, slip off the skins under cool water, and slice for salads. A splash of lemon juice keeps the colour vivid.
3. Grate raw for crunch
Peeled raw beets add colour to slaws with carrots and a tangy dressing. Wear an apron — that pink juice is enthusiastic.
4. Blend into soup
Roasted beets, onion, garlic and broth become a silky pink soup that looks fancy and takes one pot.
Recipe box: Sheet-pan maple-mustard beets and carrots
You'll need: 4 medium beets (peeled and cubed), 4 carrots (cut into coins), 1 yellow onion (cut into wedges), 3 cloves garlic (smashed), 2 tbsp olive oil, 1 tbsp maple syrup, 1 tsp Dijon mustard, salt and pepper, squeeze of lemon.
- Heat the oven to 425°F (220°C).
- Whisk the olive oil, maple syrup, mustard, salt and pepper. Toss with the beets, carrots, onion and garlic.
- Spread everything on a large sheet pan in a single layer.
- Roast 30 to 40 minutes, flipping once, until the edges are caramelized and the beets are tender.
- Finish with a squeeze of lemon. Serve as a side, or pile over greens for a warm salad.
Tip: Roast beets on their own foil-lined half of the pan if you want to keep other veggies from turning pink.
Shop the list
Sources
- Canada's Food Guide, Eat vegetables and fruits
- Canada's Food Guide, Storing vegetables and fruits
- Harvard T.H. Chan School of Public Health, The Nutrition Source, Vegetables and Fruits
- USDA, FoodData Central
- Love Food Hate Waste Canada, Shelf Life guide
Ready for ruby roots? Order your beets, carrots, onions and garlic online and pick them up at Leduc Produce Market. Fresh, local pickup, no fuss.
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