A Serving of Beet Greens a Day Keeps the Doctor Away
On days like today (and unfortunately what looks like the rest of the week), the thing that sounds best to me is a nice big bowl of hot soup to heat my chilly, damp soul. Soups are a great way to pack in the veggies and make sure that we’re getting all of the nutrients our body needs to stay healthy, especially this time of year with sickness ready to pounce at any moment.
Iron is an essential mineral many people know little about. It is a part of the blood cells in the body. The main function of iron is to help carry oxygen from the lungs to the muscles and other organs. About 30% of the body’s supply of iron is in storage, ready to be replaced if any is lost. When iron is low, this oxygen consumption slows down.
Iron deficiency is more common than many think. It is estimated that only 65-70% of all Americans meet their daily recommended intake. When depleted, oxygen circulates more slowly. If the body is low in iron, fatigue, irritability and headaches may occur. If the deficiency becomes significant, this can lead to anemia. If left untreated, anemia can be serious, with potentially life-threatening complications. http://www.sparkpeople.com/resource/nutrition_articles.asp?id=48
When we think of iron rich foods, a lot of us immediately think of spinach as the best answer. This recipe for Beet Soup with Potatoes and Beet Greens, will give you a break from Popeye’s favorite treat and pack in the punch of iron you need! A little known fact is that beet greens actually have a higher iron content than spinach greens do. In addition to iron, they are high in vitamins A, B2, B6 and C and are also an excellent source of calcium, magnesium, copper, phosphorous and sodium
Make this soup some night this week and you’ll be feeling healthy and warm in no time!
Beet Soup with Potatoes and Beet Greens
Serves 6
135 calories per serving (calculated using beef broth)
Ingredients
- 1 tablespoon olive oil
- 1 cup chopped onion
- 1 cup diagonally sliced carrot
- 1/2 cup finely chopped celery
- 1 1/2 cups finely chopped peeled beets (about 3/4 pound)
- 1 1/2 cups finely chopped red potatoes (about 1/2 pound)
- 1 1/2 cups water
- 2 tablespoons tomato paste
- 1/8 teaspoon black pepper
- 2 (10 1/2-ounce) cans broth (Veggie, Beef, or even Chicken)
- 1 (14.5-ounce) can no-salt-added diced tomatoes, un-drained
- 4 cups coarsely chopped beet greens (about 1 pound)
- 1 tablespoon brown sugar
Preparation
- Heat oil in a large Dutch oven over medium-high heat. Add onion, carrot, and celery; sauté 5 minutes or until tender, stirring frequently. Stir in beets and next 6 ingredients (beets through tomatoes). Bring to a boil; reduce heat, and simmer 35 minutes or until vegetables are tender. Stir in beet greens and sugar; cook 5 minutes.
