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Kitchen Heart & Circulation Liver & Detox

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Beet

Beta vulgaris

Also known as Beetroot, Garden Beet, Table Beet, Red Beet

At a glance

Family

Amaranthaceae (formerly classified in Chenopodiaceae, the goosefoot family)

Type

Biennial root vegetable, grown as a hardy annual

Parts used

Root and leaves (greens)

Size

Leafy top grows 12 to 18 inches tall; the familiar round root reaches 2 to 4 inches across at harvest

Bloom

Small greenish flower clusters on a tall stalk, but only in the plant's second year, long after the root has usually been harvested and eaten

Habitat

Cultivated garden beds and market farms in temperate climates; a descendant of the wild sea beet found along Mediterranean and European coastlines

Acquisition

Grow or buy

Traditional remedies in HerbSense

Key benefits

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Supports healthy circulation

Rich source of folate and iron

Traditionally used for liver support

Deeply nourishing whole food

Traditional uses

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Long before it colored borscht and salads, the beet was prized by the ancient Greeks, who are said to have offered it to Apollo at Delphi, and by Roman households, who used it as both food and folk remedy for fevers and constipation. Across medieval and Eastern European kitchens, beets and their juice became a trusted blood-building tonic, given to the weary and the anemic to restore color and vigor. Beet kvass, a fermented beet drink, carries this tradition forward as a folk digestive and liver tonic still made in Slavic and Russian households today. The whole plant, root and leaf alike, has always been treated as both food and medicine, rarely separated in the old kitchen gardens.

Growing guide

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Sun

Full sun for the sweetest, most vigorously colored roots, though beets tolerate light afternoon shade in hot climates

Soil

Loose, stone-free, well-drained soil enriched with compost, with a near-neutral pH between 6.0 and 7.5. Compacted or rocky ground makes for stunted, misshapen roots

Water

Steady, even moisture from seed to harvest; drought stress toughens the root and can trigger premature bolting

Planting

Direct sow seed clusters in early spring as soon as soil can be worked, and again in late summer for a fall crop. Thin seedlings to 3 to 4 inches apart since each seed cluster can sprout several plants

Fresh to dried

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Harvest

Roots are typically pulled 50 to 70 days after sowing, once they reach 1.5 to 3 inches across and still feel firm, before the flesh turns woody. Young leaves can be snipped anytime for salads

Drying

Slice roots thin and dehydrate at a low, steady heat until leathery to brittle; greens dry easily hung in small bundles or laid flat, much like other leafy greens

Storage

Cured roots keep for months in a cool, humid root cellar or the crisper drawer, twist off (don't cut) the tops first to prevent bleeding and wilting. Dried root chips and powder store well in an airtight jar away from light

Best forms

Fresh roots for cooking and juicing; dried root powder for stirring into smoothies, broths, or baked goods when fresh beets are out of season

Traditional preparations

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Featured preparation

Beetroot Tonic Juice

A traditional folk preparation valued in European and Ayurvedic home remedies for supporting stamina and healthy circulation, taken in small amounts rather than by the glassful.

How it's made. Traditionally, one small raw beetroot, about the size of a golf ball, is juiced and diluted with an equal part of water, then taken a few tablespoons at a time.

Secondary preparation

Beet Kvass

A lightly fermented beet tonic long used in Eastern European households as a digestive and liver-supporting folk remedy, taken in small daily servings rather than as a beverage.

How it's made. Traditionally made by submerging chopped beets in lightly salted water and letting the mixture ferment at room temperature for 3 to 5 days, then straining and sipping about a small glass, roughly 60 ml, as a tonic.

Pairs well with

✦Ginger
✦Dandelion root
✦Carrot

Substitutes

✦Carrot (for cooking body and sweetness)
✦Swiss chard (for the leafy greens, being the same species)

Choose it when

“When you want to nourish the blood, warm a winter table, and bring earthy sweetness to both plate and pantry.”

Did you know?

Swiss chard and the garden beet are, botanically speaking, the very same species, Beta vulgaris. Centuries of selective breeding simply favored one wild ancestor's leaves in one direction and its root in the other.

Safety

Beets are a safe everyday food, though the greens and root are high in oxalates, so those prone to kidney stones should eat them in moderation. Beets are also high in nitrates, so people on nitrate or blood pressure medication should be mindful of large amounts, and pink urine or stool after eating beets is a harmless, common genetic trait.