Cooking with Josephine

Josephine is our Food & Nutrition Supervisor. She and her staff are passionate about creating nutritious and delicious menus that introduce foods that you may have never tried, including those with traditional ingredients.

Know your beets!

Beets contain almost all the vitamins and minerals your body needs and are so versatile that they can be added to many dishes to boost your daily nutrients.

Nutrition Facts

3.5-ounce serving of boiled beetroot Amount per serving

The folate and fiber in beets aid in heart health and digestion. Manganese improves bone formation, metabolism and brain function. Copper increases energy and the production of neurotransmitters, which carry vital messages between cells.

Because beets are high in nitrates, which dilate blood vessels, beets also may help keep your blood pressure in normal range or even lower it.

The phytonutrient betalain provides antioxidant, anti-flammatory and detoxification support that help combat obesity, heart disease, liver disease and cancer.

Beets are not only nutritious, they are super easy to incorporate into your diet. They can be used in salads, dips, desserts, soups, juices and smoothies. Always choose beets that feel heavy for their size and if the greens are still attached, make sure they are crisp.

Here are two delicious recipes to try.

Golden beet soup

Serves 6-8

Ingredients

1 tbsp olive oil

1 onion, diced

2 carrots, diced

2 celery stalk, diced

3 garlic cloves, minced

2 large golden beets, diced

8 cup chicken broth

2 Yukon potatoes, diced

1 yellow bell pepper, diced

1 zucchini, diced

3 tbsp parsley, chopped

3 green onion, sliced

3 tsp salt

3 tsp pepper

Instructions

1. Heat oil in heavy bottomed pot over medium heat. Add onions and cook for 3 minutes.

2. Add carrots, celery and garlic. Cook for another 3 minutes. Season with salt and pepper.

3. Add beets and one cup of broth. Bring to a simmer and cook for 10 minutes.

4. After 10 minutes, add remaining broth and potatoes.

5. Once potatoes are hallway cooked, add bell peppers, zucchini and herbs. Continue to simmer until potatoes are fork-tender.

Chocolate beet cupcakes with cream cheese frosting

Serves 12

Ingredients

2 cup red beets, peeled and diced

2/3 cup buttermilk

1 ½ cup flour

½ cup unsweetened cocoa powder

1 tsp baking soda

½ tsp baking powder

¼ tsp salt

1 large egg

¼ cup canola oil

Frosting Ingredients

1 ¾ cup powdered sugar

2 tsp vanilla

5 oz cream cheese

Instructions

1. Preheat oven to 350°F. Line 12-cupcake pan with paper liners.

2. Heat water in a pot with steamer basket and add beets. Steam for 10-12 minutes or until tender.

3. Transfer beets to a blender, add buttermilk and puree until smooth. Reserve two tablespoons and pour the rest into a bowl.

4. Whisk flour, cocoa, baking soda, baking powder and salt into another bowl.

5. Whisk egg, oil, vanilla and one cup of powdered sugar into the beet puree.

6. Stir the dry ingredients into beet puree until just combined.

7. Spoon batter into cupcake cups about halfway.

8. Bake cupcakes until a toothpick inserted in the center comes out clean, about 18-20 minutes. Place on cooling rack and let cool.

9. In a medium bowl, combine frosting ingredients with the 2 tablespoons reserved beet puree and beat until smooth.

10. Top each cupcake with frosting and enjoy!